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Secrets ofNate Living
For the 21S‘ Century

Mark & Ernestine Finley

 © Copyright 1993 by Creation Enterprises International
P.O. Box 274, Siloam Springs, Arkansas 72761. Litho in U.S.A.
Cover Photo: H.E. Abemathy
Typesetting and Design: Nancy Pardeiro

Christian ethics and copyright laws prohibit unauthorized duplication

of this material in any form.

ISBN 1-882846-00-1
 Contents

Chapter 1: Nutrition and Your Health ................00ses0 1

@ Advantages of Making Homemade Bread
@ Diet and Disposition

Chapter 2: The King, the Prince, and the Pauper ....12

@ Benefits of a Substantial Breakfast
@ Dietary Fiber and Your Health
Cereal, Eggs and Bacon
Breakfast and Digestion
Guidelines for a Good Breakfast
Cha a)ter 3: Planning a Balanced MeNU..............-0-0 23
Cholesterol Facts
Relationship Between Diet and Heart Disease
Evaluating Your Personal Risk of Heart Attack
Guide To the Basic Four Food Groups
Daily Guide for a Balanced Menu
Chart: Low-Cholesterol, Low-Fat, Low-Sugar Diet
Chapter 4: The Advantages of a Vegetarian Dict...... 43
@ Fundamental Facts About Protein
@ Why Be a Vegetarian?
@ Truth About Vegetarians
® How To Become a Vegetarian
® Chart: Protein Content of Common Foods

ill
Chapter 5: The Truth About Sugar ...........cccccssssssssssees py
Where Is All This Sugar Coming From?
Health Hazards of a High-Sugar Diet
Body Chemistry and a High-Sugar Diet
Chart: Effect of Sugar Intake on the Ability
of White Blood Cells to Destroy Bacteria
How to Change a High-Sugar Diet
Chapter 6: The Joy of Natural Cooking................ss0e 66
Ten Steps to Successful Breadmaking
Bread Recipes
Breakfast Recipes
Main Meal Recipes
Dessert Recipes
Fruit Drink Recipes
Cha S ter 7: 2000 and Beyond .......... Rceceecenaaaeeseerncrteccetes 83
Surviving Emotional Stress in the 90s
An Effective Strategy for Stress Control
Eight Secrets to a Full, Happy Life Into the
21st Century
You Are Invited to Join Us!
 Nutrition and Your Health

Situated on top of a cliff overlooking the emerald blue

waters of the Mediterranean is an ancient Portuguese
monastery. The view is breathtaking. The scenery is
magnificent. But there is one problem. The only way to get
to the top of the cliff is in an old wicker basket tied to a rope
and hoisted up by an aged monk.
One day a guide and visitor were leaving the monastery.
As they stepped into the basket and were lowered down by
the monk, the rope swung out over the jagged rocks below.
Nervously the tourist asked, “How often do they replace the
rope?” “Don’t worry,” the guide replied in a reassuring tone,
“every time one breaks, we replace it.”
Just as in this story, thousands of people place themselves
in an unpredictable situation regarding their health. They
wait until their health snaps, like the rope, then frantically
grasp onto the latest health fad. Broken health is not as easily
replaced as a snapped rope! Health is not a matter of chance,
it is a matter of choice — of obedience to nature’s laws.
In the following pages we shall present scientifically
proven, common-sense, and widely accepted principles of
nutrition. You will discover how to prepare healthy, delicious,
and well-balanced meals that will bring enjoyment to the
table and may add years to your life now and into the 21st
century.
The wise old saying, “It is better to prevent disease than
to cure it,” truly makes common sense, doesn’t it? Isn't it
much better to prevent disease by eating right and living
right, and following proper health principles, than to allow
the rope to snap? Isn’t it much better to safeguard our health
than to recklessly run through life, violating the very laws of
our being, predisposing ourselves to heart disease, cancer,
and an early death?
A hundred years ago infectious diseases were the major
killers in the western world. By infectious diseases, we mean
diseases such as pneumonia, tuberculosis, influenza; those
diseases that are largely spread by germs, bacteria, or
viruses.
While some infectious diseases are making a comeback
in the latter part of the 20th century, a radical change is
occurring. The leading killers are now degenerative diseases,
such as heart disease, cancer, and arteriosclerosis. These are
diseases of our lifestyle, diseases that we are bringing upon
ourselves.
Although this may not seem like good news,
degenerative diseases associated with lifestyle choices mean
that there are factors within our control that will enable us
to reduce the risk of these diseases. Six out of ten leading
causes of death in America are diet-related. The United
States Government became so concerned about nutrition
and health that the Senate established a Select Subcommittee
on nutrition. The committee carefully researched nutritional
issues facing the Western World today. It attempted to
analyze the diet of Americans, and to evaluate the relationship
between poor diet and disease. The leading experts in the
area of health throughout the U.S. pooled their knowledge.
The leading research centers in America combined to bring
the latest scientific research to the Senate Subcommittee.
Hundreds of research projects were brought together. The
conclusion: According to the Senate Select Committee on
Human Needs, improved nutrition could cut the nation’s
health bill by one third!
During this century, the American diet has gone through
an amazing transformation. Natural carbohydrates (fruits,
vegetables, grains, and beans), which were once the mainstay
of the American diet, now play a secondary role. Fat and
sugar consumption have risen to the point where they
comprise at least 40% of the American diet. This is an
amazing reversal. In the early 1900s, fruits, nuts, grains, and
vegetables (carbohydrates) were part of the mainstay of the
American diet. But today, all this has changed.
In this book we’re not going to launch into some kind
of faddish approach to diet. Our goal is not to put you on
carrot sticks for the rest of your life. Neither will we be telling
you that if you progress to the absolute state of perfection
in diet, you'll eat nothing more than rice. You may enjoy
carrot sticks, and you may even enjoy rice. We do. But we're
not going to put you on a diet that in any way is bizarre,
extreme, or unscientific. We’re rather going to focus on
some basics, essentials. Here are our six major goals:
1. Increasing the natural foods in the diet.
2. Reducing overall fat consumption.
3. Reducing sugar consumption.
4. Replacing flesh meats with vegetarian
proteins.
 5. Increasing the overall amount of fiber and
whole grains in the diet.
6. Learning how to make tasty, well-prepared
natural food dishes.
As you implement these dietary principles, you will live
longer, feel better and experience greater happiness.
The first area of emphasis is whole grains, dietary fiber
and “Homemade Breadmaking Made Easy.” Somebody has
said: “Bread is the staff of life.” Yet a Redbook magazine
survey of 85,000 women indicated that only one in ten
women bake their own bread regularly. The same survey
revealed the fact that 45% never use any unrefined or natural
foods such as whole wheat flour, brown rice, soy beans,
honey, or granola.

Advantages of Making Homemade Bread

From a health perspective, are there good reasons to
make your own homemade bread? Why take the time and
energy when you can easily go to the store and simply buy
it? What are the advantages of good homemade bread? Is
white bread as nutritiously healthy as whole grain bread?
What about the enriching process — doesn’t that solve the
problem? When some of the vitamins and minerals are taken
out of the whole grain, aren’t they added back? These are
some good questions. Let’s explore some answers.
Whole grain breads are an excellent source of dietary
fiber. Fiber is the portion of vegetable cellular material left
after digestion. It provides cellulose or roughage in the diet.
Breads like French breads, Italian breads, and traditional
white breads, do not have dietary fiber in any quantity.
 Fiber is an extremely important part of the diet, because
it assists in preventing the big three killers: heart disease,
cancer, and stroke. In those countries where there is a high-
fiber diet, there is also reduced heart disease and cancer. In
countries where there is a low-fiber diet, we find a high
incidence of heart disease, cancer, and stroke.
Researchers, for example, have studied the Japanese
culture. They discovered that Japanese living in rural areas
have a diet that is very high in fiber. Whole grain rice and
vegetables comprise a large portion of their diet. This high-
fiber diet, combined with a low-cholesterol diet, places
them in an excellent preventive position for coronary heart
disease. So those Japanese living in rural areas have very
little coronary heart disease.
When the Japanese move to the cities and adopt a diet
that is lower in fiber and much higher in fat, their heart
disease rate goes up. When they move to Hawaii, and adopt
the diet that is more westernized, their heart disease rate
goes up even higher. But when those same Japanese
families move to the United States, and live in San Francisco,
for example, eating a diet that is extremely high in fat, very
highly refined, and very low in fiber, their heart disease goes
still higher.
Whole grain breads are an excellent source of B-
vitamins. B-vitamins assist in stabilizing the nervous system.
Where diets are low in the B-complex vitamins, particularly
Thiamine, individuals tend to be more nervous, more
anxious, more irritable and tense. When the diet is higher in
Vitamin B, the individual tends to be more even-tempered.
Significant scientific studies have confirmed this repeatedly.
Whole grain breads have the natural goodness as packaged
by our loving Creator. They are not depleted by processing
and then artificially enriched.
Someone has asked, “Doesn’t the enrichment process
add back everything that was taken away?” Maybe I can
illustrate it this way. Let’s suppose that you laid down your
purse, and I carefully opened it, took out your wallet, and
robbed you of $20. Later on, I began to feel quite guilty
because I had robbed you. As the result of that, I came up
to you and said, “Look, I'm sorry about taking $20 from you.
I'd really like to give you $4 back.” Would you feel enriched?
You wouldn't, would you! Why not? I’ve just given you $4!
But you would say, “Wait a minute, you stole $20 from me,
and you're giving me $4 back. I’m not enriched; I’ve lost
$16!”
Well, the enrichment process adds back at least four
essential nutrients to depleted white flour: thiamine, riboflavin,
niacin, and iron. Those are three important vitamins and an
important mineral. But 16 others generally are not “paid
back.” Some of these additional 16 may play a significant
role in health maintenance.
Dr. Rodger J. Williams, from the University of Texas,
called attention to the deficiencies of enriched white flour
over 20 years ago in a speech before the National Academy
of Science in the fall of 1970. He described experiments with
rats who were fed only commercially-enriched white flour.
Within 70 days, 45 of the original 66 rats were dead of
malnutrition.
You might say, “Who’s going to only eat commercially-
enriched white flour? We eat other things besides that.”
That’s not the point. What we’re trying to determine is the
comparison of white flour and whole wheat flour. Obviously,
you're going to eat more than white flour, or more than

6
whole wheat flour. We're not saying that white flour is going
to kill you — at least not immediately. We are saying that it
predisposes you to diseases, and whole wheat flour helps
in the prevention of those diseases.
In a group of 64 rats fed bread made of white flour
supplemented with additional vitamins and minerals (plus
lysine, an amino acid essential to growth), all but three
gained weight and thrived. Those rats fed on the whole grain
bread did well. Whole grains in their natural packaging are
an important ingredient to health.
Whole grain breads are free from some of the artificial
preservatives and additives which may be present in
commercially-prepared breads. More and more researchers
are concemed about artificial preservatives and additives.
We should make a distinction between additives and
preservatives. A preservative is something that is added to
the bread, often natural, not chemical, to preserve either
flavor, or to keep the bread from decaying. It retards
spoiling. Additives are generally added for color or taste.
Most of the time they are chemicals. Any time you add
chemical substances to food, you run the risk of predisposing
the body to disease.
Here’s more good news! Homemade whole grain
breads are much cheaper! In an age when the economy is
soft and we're having difficulty making our house and car
payments, we need all of the extra resources possible. The
average loaf of homemade whole grain bread costs 65 cents.
The average loaf of whole grain store-bought bread costs
$1.55, more than twice as much. That is quite a bit more per
loaf, and the monthly difference in bread alone for a family
of five is $27. That would indicate about a $320 difference
every year.
 Somebody said, “Don’t look a gift horse in the mouth.”
You’d have to work a number of hours to make $320.
Although finance is not the main reason, it certainly is a good
reason to adopt a lifestyle in which we make our own
homemade bread.
Another great reason to make good homemade bread
is that whole grain breadmaking is a lost art in today’s fast-
paced society; it provides a sense of family cohesiveness and
security. More than once, driving up the road to my house
on a hot summer day, feeling tense and anxious, I have
smelled that beautiful aroma of homemade bread wafting
up from our home. And I've said to myself, “I’m so happy
I have a wife who makes homemade bread. Not only do I
love that aroma, but I love to eat it, too!”
So here are six good reasons to make homemade bread.
Let’s review them:
1. Whole grain breads are an excellent source of
dietary fiber.
2. They are also a great source of Vitamin B.
3. They're not depleted by processing.
4. They do not have artificial preservatives and
additives.
5. Homemade bread is inexpensive.
6. Homemade bread brings the family together.
Isn’t that worth it? Doesn't that inspire you to make your
own whole grain bread?

Diet and Disposition

Diet affects not only our physical health, but our mental
health as well. Studies indicate that a good diet with
adequate whole grains significantly influences behavior.
Several people who testified at a recent hearing of the
United States Select Committee on Nutrition and Human
Needs offered the opinion that what one eats is likely to
affect one’s behavior and mental health. Diet even assists in
rehabilitating criminals. Barbara Reed, Chief Probation
Officer in Cuyahoga Falls, Ohio, affirmed that when criminals
are switched from junk foods (which are usually high in
sugar) to fruits, foods high in protein, complex carbohydrates
such as vegetables and whole grains, and vitamin
supplements, their return rate to court after being released
from jail is much lower than those who continue to eat
mostly junk foods.
Carolyn Brown, Executive Director of a residential
facility for delinquent children in Berkeley, California,
testified that in her opinion there is a direct connection
between juvenile delinquency, disturbed children, and
nutrition. She didn’t say that good nutrition is the total
answer to the problems involved in juvenile delinquency
and disturbed children. But she did argue that a diet free of
chemicals, low in refined carbohydrates, free of synthetic
foods, with a judicious and individualized program of
nutritional supplementation, together with the avoidance of
foods and chemicals that destroy health, promotes a positive
mental attitude. Carolyn Brown summarized her statement
before the Senate Subcommittee with these words: “There
is a direct connection between a wholesome, nutritious diet
-and a lowered crime rate.”
George Watson wrote a book called Nutrition and
Your Mind. One of the illustrations in the book pictures two
women. The first lady has a grouchy look on her face; her
hair is all messed up and disheveled. She is sloppily dressed.

Cy
Watson pictures her sitting at a table. On a plate before her
there are french fries, a hamburger, and a milk shake, apple
pie, and ice cream — a diet that is obviously high in fat and
high in sugar.
Then he pictures a lady who looks quite different. She
is sitting at the table with a great big smile on her face; her
hair is well kept, her clothing very becoming, and on her
plate there is an apple, a salad, and vegetables. This
illustration communicates volumes. One lady has a poor
diet; the other lady has a good diet. The first lady’s diet is
high in fat and sugar; the second lady has a diet made up of
wholesome foods. The first lady looks anxious, suspicious,
irritable, and ill-tempered. At the bottom of the picture,
under the second lady, the caption reads, “She’s relaxed and
confident; she’s compatible and happy.” Watson concluded
by saying, “A diet low in whole grains but high in fat and
sugar influences thought patterns negatively.” What we eat
does affect how we think!
Dr. Ray Williams of the Mayo Clinic in Rochester,
Minnesota, did pioneer studies in the 1940s on diet and
behavior. He took thiamine out of the diet of 11 women who
worked together at the Mayo Clinic. He discovered a definite
relationship between negative behavior and a lack of
thiamine in the diet. This lack produced irritability,
nervousness, and depression.
Writing almost one hundred years ago, Ellen White, an
American pioneer in healthful eating, stated: “Anything that
lessens physical strength enfeebles the mind and makes it
less capable of discriminating between right and wrong. We
become less capable of choosing the good, and have less
strength of will to do that which we know to be right.”
Counsels on Diet and Foods, p. 49.

10
 As you continue to discover the essential principles of
healthful eating and put these principles into practice in
your life, you will quickly begin to notice the benefits. Your
health will improve. You energy level will increase. Your
thinking will become clearer. You will feel more alert and
positive about life.
Eating a nutritious, tasty, natural diet will produce both
a healthy mind and body. Truly the ancient Scriptures are
right when they declare: “Happy (fortunate) are you, O land,
when your king is of a noble character and your princes eat
for strength and not for drunkenness.” Ecclesiastes 10:17.
Eating for strength and not for mere gratification of appetite
produces physical health and menial joy.
We'll continue to include additional basic principles
which will not only transform your eating but will
revolutionize your way of thinking, enabling you to become
a more contented, self-controlled and cheerful person. Jesus
said, “I am the bread of life.” John 6:48. Good whole grain
homemade bread satisfies the nutritional needs of the body,
just as Jesus satisfies our inner spiritual needs.

ig
 Would you like to increase your life expectancy by as
much as eleven years? What price would you pay for eleven
more happy, healthy years? “Impossible,” you say. “When
the finger of fate points to my end, my time is up.” In the
ancient Hindu philosophy, millions of people believe that
very concept. They have the strange notion that when the
finger of fate points to them, their life is over.
In our previous chapter we discovered that health is not
a matter of chance. It’s a matter of obedience to nature’s
laws. We can either violate nature’s laws and predispose
ourselves to premature death, or obey nature’s laws and add
years of happiness to our lives. If a formula for longevity
could be put into a pill, would you take it? Of course you
would.
After conducting extensive research, Dr. Lester Breslow,
Dean of the School of Health at the University of California
at Los Angeles, made a startling assertion: “It is possible, by
following seven basic health guidelines, to increase American
life expectancy by eleven years.”
Let’s look at these seven principles. First, Dr. Breslow
suggested, avoid tobacco. Second, limit the use of alcohol.
Many researchers feel we would do well to eliminate alcohol

2
altogether. Third, avoid eating between meals. Fourth, get
adequate rest (seven to eight hours per night). Fifth, engage
in frequent exercise. Sixth, remain close to your ideal
weight. Seventh, eat a good breakfast every day.
Here are seven vital principles of health. And this is
certainly something that is achievable, something that is do-
able. Breslow knew that as well. The violation of as few as
two of these principles on a regular, consistent basis limits
life expectancy.
Let’s focus on the last of these basic seven health
principles — eating a good breakfast. An old but wise saying
goes, “Eat breakfast like a king, lunch like a prince, and
supper like a pauper.” Many people feel too rushed or too
tired to eat a good breakfast. They may not sense the
importance of breakfast, so they skip it. This occurs particularly
when they are up late at night and have eaten a late, heavy
meal. When they awaken they aren’t hungry; they have no
desire to eat a good breakfast. Others feel they want to lose
weight and skipping breakfast is a good way to do it.
Statistics indicate that only one in 20 children have a
substantial breakfast. Among the teenage group 48% of the
girls and 24% of the boys don’t eat breakfast at all.
“So what?” somebody asks. Does it really make any
difference? What do these statistics reveal? Is there a
relationship between a poor quality breakfast and mental
attitudes? Does the typical breakfast of highly-refined cereals,
coffee, and donuts contribute to the western world’s growing
epidemic of heart disease and cancer? What are the advantages
of a substantial breakfast? What composes a nutritionally
sound morning meal? In this chapter we'll explore answers
to these vital questions.

ib}
Benefits of a Substantial Breakfast
One of the classic reports on the benefits of a good
breakfast is entitled the “Iowa Breakfast Studies.” A number
of years ago, the United States Government studied thousands
of children in the state of Iowa in an attempt to evaluate
whether eating a good breakfast made any difference in
their classroom attitudes, their ability to learn, and their all-
around performance. These massive studies indicated the
detrimental effect of skipping breakfast and the positive
benefits of eating a good breakfast. In a pilot program
conducted by the U.S. Department of Agriculture on 12- to
14-year-old boys, the results were astounding. The studies
indicated that among the detrimental effects of skipping
breakfast were a lowered attention span as well as poorer
classroom attitudes. Those students who skipped breakfast
tended to be much more fidgety and anxious; they were
prone to be significantly more restless, and their general
attitudes and thoughts tended to be much poorer.
Among the beneficial effects of eating a good breakfast
are: increased attention span, positive classroom attitudes,
and a greater learning ability (memory). Let’s suppose that
two students are seated side by side in the old city grammar
school. Jimmy’s mother hasn’t read Lifestyle 2000 and when
he awakens in the moming he just has cold milk and a sugar-
laden donut to eat. But Johnny’s mom has read Lifestyle 2000
from cover to cover! When Johnny awakens in the moming,
he eats nutritious, wholesome orange slices, whole wheat
toast, and a generous bowl of hot cereal.
Jimmy, who has eaten only the donut and milk, wakes
up in the morning tired, somewhat grumpy. Why? Because
he went to bed at 11:00 the night before after eating pizza

14
at 10:30. Johnny, on the other hand, gets up filled with zest
and eagemess to face the day, because he went to bed at
9:00, having eaten his last meal around 5:30.
As Jimmy and Johnny enter the classroom, one enters
with a negative attitude and the other with a positive
attitude. About mid-morning, Jimmy’s blood sugar begins to
sag: he’s tired, yawning. Not only has he had a rough night,
but coupled with a lack of nutrients in the morning, he’s not
prepared for the day’s challenges and activities. So by mid-
morming, exhausted, he puts his head on the desk. Johnny,
however, is bright; his mind is alert and sharp. One boy ends
up with a C-, the other boy an A. What's the difference?
Lifestyle practices.
In fact, Harvard nutritionist, Dr. John Monet, said that
some brands of cereal should be considered candy. He
pointed out that many of the cereals on the market today
have anywhere from a 25% to a 50% sugar content. He also
pointed out that the lack of a good breakfast contributes to
poor attitudes and possibly lower grades in students. It has
been demonstrated that workers who eat a good breakfast
have a better attitude toward their work and much greater
efficiency on the job. Their work loss time is significantly
less, and the spoilage in their work is less than people who
eat no breakfast or a poor quality breakfast.
Do you have trouble sleeping? Are there some nights
when you toss and tum? A good breakfast can help regulate
the circadian rhythms, or sleep pattems, in the body. These
sleep patterns, are unbalanced in people who regularly skip
breakfast, which then leads to eating late at night. Once one
eats late at night, the food must be digested. Your body
attempts to rest, but the digestive system must work.

15
Consequently, there is a tossing and turning all night. Maybe
you remember eating that great Italian meal just before
going to bed — spaghetti, meatballs, salad, pasta, Italian
bread, apple pie for dessert, and ice cream for more dessert.
Did you ever eat anything like that at 9:30 or 10:00 at night?
If you did, it’s likely you had a poor night’s sleep, spinning
like a top. Eating late at night just doesn’t work well.
A good breakfast also provides essential vitamins and
minerals, enabling the body to function at peak energy
levels throughout the moming, thus reducing the typical
mid-morning tiredness and the need for coffee. Coffee, of
course, contains an artificial stimulant, caffeine, that jolts the
nervous system without providing adequate nutrients and
vitamins. Coffee has been associated with such things as
irritability, nervousness, anxiety, and muscle tremors. Dr.
Olgsby Paul of Northwestern University has associated even
moderate coffee drinking with a rise in heart disease.
American women have skyrocketing bladder cancer rates.
One of the reasons, researchers indicated, is because of
excessive coffee drinking.
So — if you desire to have positive mental attitudes,
greater memory, longer attention spans, and an overall
positive learning attitude, and you want your children to
have the same, if you desire to have greater efficiency at
work, start out by eating a good breakfast.

Dietary Fiber and Your Health

Modern medical researchers have concluded that dietary
fiber aids in reducing the risk of both heart disease and
cancer. We introduced the value of fiber in the diet when
discussing the value of homemade bread. You'll remember

16
that dietary fiber is essential to good health. Its found in
fresh fruits, whole grain, bran, beans, vegetables — especially
carrots, and other natural products. It is what remains from
plant material that can’t be digested by the enzymes of our
gastro-intestinal tract, largely cellulose and related substances.
One of the men who has done the pioneer research in
the area of fiber is Dr. Denis Burkitt in England. He has
published his conclusions in a number of medical journals,
beginning in the early to mid 1970s. Dr. Burkitt pointed out
that fiber helps to reduce the transit time of harmful waste
materials in the intestines and bowels. This reduced transit
time lessens the time of contact, thus reducing the possibility
of bowel cancer. Those countries where the people’s diet
produces slow transit times have high cancer rates. Those
countries where the diet is higher in fiber, thus producing
a shorter transit time, have lowered bowel cancer rates.
Bowel cancer is growing rapidly in western society. It
is a major concern among cancer specialists and researchers.
Evidently a diet that is highly refined does not have sufficient
bulk to move waste materials through the bowel, whereas
a diet that is high in fiber has that added bulk, and moves
those materials through the bowel rapidly. For example, Dr.
Burkitt pointed out that the transit time of the Bantu native
averages 34 hours. That is the time for the food that he has
eaten to be fully digested, the waste materials to be
deposited in the bowel and then to be eliminated by the
body. The transit time of the average Englishman is from 80
to 120 hours. There are waste materials from food still in the
bowels four days after it has been eaten!
The Bantu diet is largely grain. It is very coarse, and
high in roughage. The English diet is more highly refined.
There is a lot more fat and sugar. In every society in the

ity
world where there is a highly refined diet consisting largely
of sugars and fats, the bowel cancer rate is unusually high.
In those societies where the diet is high in fiber, the bowel
cancer rate is low. One of the best reasons to eat a good,
healthy breakfast is to prevent this type of degenerative
disease brought on by wrong choices in dietary habits. One
of the ways to reduce the bowel cancer rate is to have a diet
high in fiber.
A high-fiber diet has another benefit. Evidently
cholesterol in the body attaches to fiber molecules. The
waste materials (fecal matter) of those individuals in societies
where dietary fiber is high contain higher amounts of
cholesterol. Interestingly enough, individuals who have
eaten a diet high in fiber have less problems with blockage
of coronary arteries. A high-fiber diet, therefore, reduces the
risk of both coronary heart disease and cancer. It improves
attitudes, increases daily efficiency, and maximizes the
possibility of success. These are certainly good reasons to
get up a little earlier to prepare a good wholesome breakfast
for your family.

Cereals, Eggs and Bacon

Be careful, though, of cereals which are high in sugar.
You remember that Dr. Monet of Harvard University said
some cereals should be called candy! Dr. Ira Shannon and
his co-workers at the Veterans Administration Hospital in
Houston, Texas, analyzed 78 ready-to-eat breakfast cereals
for their overall sugar content. To their amazement, they
discovered that 23 of the cereals proved to be 20% to 25%
sugar, while 24 of the 78 were a whopping 25% to 40% sugar.

18
 Whole grain cereals provide protein, calcium, iron,
trace minerals, B-vitamins, vitamin E in the germ and, of
course, fiber in the bran.
You may be wondering, “What about the traditional
breakfast of bacon, eggs, and coffee?” Dr. C. Bruce Taylor,
professor of Pathology at Northwestern University Medical
School, as reported in the Washington Star, declared: “The
best way for a woman to kill her husband is to feed him one
egg per day.” Now, I’m sure none of my friends reading this
book want to murder their husbands. Yet by giving him two
or three eggs every morning for six months, your spouse’s
cholesterol level could go so high that he could die of a heart
attack. We could call this, “Murder at the Breakfast Table.”
You won't even be found out. I say this with tongue-in-
cheek, but it is very serious business.
Dr. Taylor says that the yolk of an egg contains about
all the cholesterol the human body can handle in one day
without developing fatty patches in the heart and brain
arteries over the years. Dr. Taylor is an authority on the
effects of diet and arteriosclerosis. Many hospital Health
Education Departments encourage their patients to eat no
more than three eggs per week. This, of course, is in
harmony with the recommendations of the American Medical
Association.
You may be wondering, does this include those eggs
you would use in cooking? The answer is yes. The age-old
daily breakfast of bacon and eggs, consisting of enormous
levels of high fat, is becoming a thing of the past. In fact,
eliminating eggs from the diet entirely is the best of all. Close
to 60% of all deaths in the United States come from coronary
heart disease or related heart problems. If we are going to
reverse this trend, it necessitates revolutionary changes in

19
our diet, moving away from high-fat choices to a diet high
in fiber; from one high in refined foods to one high in natural
foods. This is another reason to prepare your own delicious,
delightful breakfast dishes, especially breakfast cereals.

Breakfast and Digestion

You know, when you get up in the morning, it usually
has been between eight to 12 hours since your last meal.
Your glucose or blood sugar level is at its lowest point in the
day. Glucose is the basic fuel for the brain and central
nervous system. A good breakfast will keep you from being
tired and irritable by mid-morning. Since the stomach is
rested, these are two real advantages of eating a large,
healthy, nutritious breakfast.
By morning, the bulk of the digestion process is over.
All previous meals are well digested and the stomach is
ready to receive more food. The stomach has rested during
the night. Digestion has come to a halt, as well as those body
functions that are not needed.
Digestive juices have been secreted by the stomach
upon awakening to prepare for the thorough digestion of
your food. These bodies of ours are an amazing, carefully
engineered workmanship. They give evidence, not of
chance or happenstance or accident, but of design in
creation. It has been amazing for me to recognize that
approximately an hour before breakfast, the stomach begins
to secrete digestive juices to prepare for the morning meal.
The body goes into action, hoping and longing for a good
breakfast. It is for that reason that breakfast eaten on an
empty stomach can be easily digested, and the vitamins and
minerals quickly assimilated into the bloodstream.

20
Guidelines for a Good Breakfast
What are the guidelines for a good breakfast? Remember
the old saying, “Eat breakfast like a king, lunch like a prince,
and supper like a pauper.” A good breakfast should be:
1. Nutritious — supplying at least one third to one
half of the day’s food needs. It should include:
@ one serving of either cooked or fresh fruit
@ one serving of whole grains with some form
of milk (either cold or hot; or possibly waffles,
pancakes, etc.)
@ one to two slices of whole grain bread
The milk can be soy milk, nut milk, or you may desire to use
cow’s milk. We suggest the gradual elimination of all animal
products from the diet, since animal products tend to be
more disease prone. First, eliminate meats that are extremely
high in fats, such as pork and marbled steaks. Then reduce
lean meats, finally cutting them out altogether. Then limit
the number of eggs you eat and the cheeses in your diet and
move toward a diet of fruits, nuts, grains, and vegetables.
All dietary change, of course, must be gradual. So, we
suggest that you begin these changes, not radically, but by
gradually substituting dishes that your family enjoys in the
diet. But let’s go back to those guidelines for a good
breakfast. It should be:
2. Appetizing and attractive. If the table is set in a very
attractive way, most of the family will be much more
prone to eat a good breakfast early in the moming.
To avoid being rushed in the morning, often in our
home I would set the table the night before so the children
would be attracted and enticed by breakfast. One evening

21
I set the table around 10:00. It was beautifully laid out, with
bowls for cereal and plates for fruit and toast, and a nice
tablecloth. We had some friends drop in unexpectedly at
10:30 at night, and they talked until about 11:00 or 11:15. The
friends looked at me and said, “My, you folk really eat late
suppers around here. What time do you eat — 11:00 or
11:30?” I then explained I was setting the table for breakfast.
Although people may misunderstand if you set the table late
at night, it certainly is worth it in the morning and might save
you some time, too. Keep breakfast:
3. Unhurried. If the breakfast is ready on time, allowing
adequate time to eat, and individuals don’t have to
rush, they will eat more and better.
4, Simple and easy to eat — not having large varieties
of food.
5. A family meal. It is a very special feeling of bonding
to start the day together at breakfast time.
Upon awakening in the morning, why not try this
simple routine? Begin your day by thanking God for another
day of life. Spend a little time thinking about Him. Read a
verse from the Bible, maybe from the book of Psalms. Set
your mind in a peaceful attitude. Drink a couple glasses of
water. Take a 15-minute walk, then eat a good breakfast.
Although this may require getting up a little sooner
(maybe thirty minutes earlier), the rewards of good health,
a positive mental attitude, and a closer walk with God will
be well worth it. So try starting your day with a little spiritual
fellowship with God, some exercise, and a great breakfast.
This physical, mental, and spiritual approach will provide
you with the strength and courage necessary to face
whatever problems may come your way that day.

Pape
 We are now going to focus specifically on low-fat, low-
cholesterol foods that taste great and will help us reduce the
risk of a heart attack. Are you aware of the fact that one in
every four American men will suffer a heart attack before the
age of 60? That’s pretty sobering, isn’t it? If I began to count,
and every time I came to the number four I placed my finger
on you in this reading “audience,” either you (if you’re male)
or your husband (if you are female) would have a heart
attack before the age of 60.
Yet the evidence is mounting! Heart disease, America’s
number-one killer, can often be prevented, and diet plays
a significant role in reducing our risk of death from a heart
attack. Myron Coenick, Director of the Institute of Human
Nutrition at Columbia University, stated: “The evidence for
a relationship between fat and cholesterol and coronary
artery disease, cancer and diabetes has become so solid that
only the most diehard would deny it.” Medical researchers
throughout the world agree that our high-fat diet contributes
to a high incidence of heart disease.
The American diet is approximately 40% fat. The Senate
Select Subcommittee on Nutrition recommended that
Americans reduce the fat in their diet by at least 10% to have

23
a maximum of 30% of the diet that is made up of fat. Today,
that figure is considered still too high by many. They also
recommended that cholesterol intake be reduced to 300 mg
per day. There are times that these figures stagger us and we
wonder whether or not we have to weigh out every gram of
fat we eat. Obviously not.
In this book, we want to represent a natural lifestyle that
includes large amounts of fruits, nuts, grains, and vegetables.
If you choose from a wide variety of natural foods, you need
not be overly concerned about excessive fat. To illustrate
how little 300 mg a day is, one egg contains a whopping 250
mg of fat. Any diet designed to reduce fat in the diet must
drastically reduce the amount of animal products.
Well, you ask, if I reduce the amount of animal products
in my diet, what am I going to eat? Where will I get adequate
protein? Does this mean that I must become a so-called
“grass eater,” as some people call vegetarians? Let’s discover
a few facts about cholesterol, and then look at the abundance
of all the good things we can eat besides high-fat foods.

Cholesterol Facts
Cholesterol is a fatty substance manufactured by the
body. It is also present in all foods of animal origin.
Vegetable products do not contain cholesterol. Some contain
limited amounts of fat which the body may use to produce
cholesterol, but only animal products contain cholesterol
which is ingested directly. Therefore, if you’re going to work
on reducing the amount of cholesterol in the diet, it’s
necessary to reduce not only the amount of animal products,
but all fat and oil in the diet, and to increase the amount of
natural food products.

24
 Why is cholesterol harmful to the body, and how does
it affect it? Most cholesterol enters the blood and is carried
around in packets called lipoproteins. These microscopic-
sized particles are made up largely of fat, cholesterol, and
protein. They act like trucks. If you look at the diagram
below, the lipoproteins are containers that carry cholesterol.

Trucking Cholesterol Away

From Local Scene

Now, there’s a problem when cholesterol is not trucked

away. It becomes deposited on the arterial walls, leading to
hardening of the arteries and coronary heart disease. The
more of this cholesterol that remains on the arterial walls, the
more obstructed the artery becomes.
Notice the following diagrams. On the left you have an
unobstructed artery, on the right, one that is partially
obstructed, and then the artery in the bottom center that is
almost totally blocked off.

25
 O
Unobstructed Partially obstructed
Artery Artery

Blocked off
Artery

When arteries become blocked off like this one, free-

flowing fat in the bloodstream acts like a plug or clog and
inhibits blood flow. As a result, the heart squeezes and
pumps, but being unable to pump blood through the
blocked arteries, suffers spasm, heart attack, oxygen
deprivation, and ultimately death.
You can see that it’s absolutely imperative to keep our
arteries open and free from clogging in order to maintain
good health. Of course, this is another reason why a diet low
in cholesterol, combined with a good exercise program,
keeps one in optimum health. You will remember exercise,
as well as diet, is one of Dr. Braslow’s health laws in the
previous chapter.
As we have already mentioned, one of the big problems
in diet is fat. Let’s look at some practical facts regarding fat
and how you can keep your arteries unobstructed. There are
two kinds of fats: polyunsaturated and saturated.
Polyunsaturated fats are fats of vegetable origin. Most of the
time these are liquid at room temperature. Although some
vegetable fats may be hardened at room temperature,
placing them in the saturated fats category, usually saturated

26
fats are of animal origin. These hard fats are mostly solid at
room temperature and tend to elevate blood cholesterol.
One way to reduce your cholesterol is to use less
saturated fats and replace them with polyunsaturated fats.
So, rather than using meat fats, shortening, butter, cream,
whole milk and egg yolk, you would rather choose far lesser
amounts of sunflower oil, corn oil, soy oil, cottonseed oil,
or any products containing vegetable oil, soy milk, or nut
milks. You might want to use egg replacers rather than egg
yolk, and rather than chocolate, which tends to be high in
fat, use carob. The chart below is a good guide.

Use little or no Use a minimal

saturated fats amount of
polyunsaturated fats

Meat fats Sunflower oil

Shortening Com oil
Butter Soy oil
Cream Cottonseed oil
Whole Milk Any products
containing
vegetable oils:
soy milk, nut milks
Egg yolk Egg replacers
Chocolate Carob

If you are predominantly eating the items listed on the left

side of the chart, your cholesterol level will tend to be high.
If you are eating minimally of items found on the right of the

27
chart, your cholesterol level should become significantly
lower. Should you have a major problem with coronary
artery disease, then you should eliminate visible fats from
your diet altogether, or dramatically reduce them.
Even polyunsaturated fats should not be used in
abundance, since the body uses them and then manufactures
cholesterol. The more “natural” the diet, the less one has to
be concerned with fats.

Relationship Between Diet and Heart Disease

As mentioned earlier, recent studies have evaluated the
fat content in the diet of a nation and then compared this fat
content to the rate at which the people are dying from
coronary heart disease. The results are similar worldwide.
This similarity — despite cultural differences, genetic variants,
and changing environments — is truly remarkable. The
simple principle is: If the people in the nation have a diet
traditionally high in saturated fats, they also have an
extremely high rate of coronary heart disease.
Some of the leading heart attack rates in Europe are in
Finland. The Finns, due to their extremely northern latitude,
eat lesser amounts of fresh fruits, nuts, grains, and vegetables
than do the Greeks, who are in a much more temperate
climate. The Finns eat a diet high in meat and animal fats.
The Greeks, on the other hand, eat more fresh fruits and a
lot more of the natural, polyunsaturated fats, like olive oil.
Result? Finns have extremely high heart attack rates, while
the Greeks have much lower rates.
Some studies were done not long ago at one of the
Finnish mental hospitals. The Finnish cardiologist took two
groups of individuals. One group was given skim milk,

28
vegetable oil, soft margarine, and a low-fat diet. The other
group received whole milk, animal fats, butter, and the
average Finnish high-fat diet. At the end of six years, death
rates from coronary heart disease were twice as high in the
group on a high-fat diet. The groups were then switched for
six more years. The results: The situation reversed itself
when the two groups switched diets. Once again, here is a
remarkable indication that our high-fat diet leads to heart
disease.
In Los Angeles, the Veterans Administration Hospital
was the site of a massive study on coronary heart disease.
The veterans were split into two groups with each being
assigned a different cafeteria. In one, polyunsaturated fats
were used instead of saturated animal fats. In the other the
normal high-fat American diet was served. At the end of
eight years the group on the high-fat diet suffered a dramatic
increase in heart attacks.
One of the classic studies in North America on heart
disease occurred as well in California, among fifty thousand
Seventh-day Adventists. Since Seventh-day Adventists don’t
smoke, their known cancer rates have been markedly less.
This team of researchers wanted to evaluate not only cancer,
but heart disease. These fifty thousand Seventh-day Adventists
completed extremely thorough health questionnaires. Their
personal medical records were carefully examined, their
dietary principles were closely evaluated, the amount of fat
in their diet was scrutinized. The health statistics of these
Adventists were then compared to the general California
population. Vegetarian Adventist men, carefully following a
low-fat dietary regime and on an overall balanced lifestyle
program, had an overwhelming advantage. The studies

29
revealed that the Adventist men lived seven years longer
than their non-Adventist counterparts.
Also discovered was an advantage of eight to one in
reducing heart attacks. A non-Adventist in the study was
eight times as likely to suffer such an attack. Certainly the
Adventists have an advantage. But by dramatically reducing
the fat in your diet and making significant lifestyle changes,
you can have the same advantage the Adventists have.

Evaluating Your Personal Risk of Heart Attack

Now, of course, coronary heart disease has other
contributing risk factors besides a high-fat diet. Medical
researchers usually recognize that no one factor causes a
heart attack. Most list approximately ten risk factors
contributing to a heart attack. Let’s review these major risk
factors. As we do, place a check in the box beside any risk
factor which applies to you in the chart on the following
page. The more checks you have, the more likely you are
to be predisposed to a heart attack. The fewer checks you
have, the less likely you are to have a heart attack. Now,
don’t have a heart attack because you have too many checks
in the boxes! Just be aware that there is something you can
do about eight of the 10 of these boxes.

30
 Risk Factor Place Check Here
. Male Q)
. Hereditary factors O
Cit runs in the family)
. Little physical activity Q
(no organized exercise program)
. Inner stress O
. Elevated blood cholesterol =
(over 200 mg)
. High blood pressure =)
. Overweight =)
(more than 10 lbs.)
8. Cigarette smoking =)
. Coffee drinking =)
(more than three cups per day)
. Insufficient sleep a)
(ess than six hrs. per night
consistently)

Number one, are you a male? Men seem to have a

greater predisposition to heart disease than women. Women
have some built-in factors before menopause that help to
reduce the cholesterol on a monthly basis. After menopause
in women, the chances of a coronary even out.

on
 Number two, hereditary factors. Does heart disease run
in your family? Do you have a father, mother, sister, or
brother — someone in the immediate family — who has had
a heart attack? If you do, check number 2.
Three, little physical activity. Chasing children around
the house all day, or walking from the car to the office many
times a day because you're a traveling salesman doesn’t
count. If you do not have a planned exercise program in
which you’re exercising vigorously for 30 minutes at least
four times a week, you should check number 3.
There are two kinds of exercise programs here that are
okay. Engage in some activity that causes you to sweat —
racquetball, jogging, cycling, or swimming, three to four
times a week. Walking for half an hour in the morning and
evening is a great way to exercise. But if you do not have
organized physical activity, you should check box number
3. Now there is an exception for people who may have an
extremely intense job where they get an abundant amount
of active physical exercise.
Number four, stress. Are you the kind of person who is
laid back, who will let things go? Do you have the inner
attitude that everything’s going to be all right? Or are you
quite aggressive, quite pushy, striving constantly to get
ahead? Are you able to sit down and relax or do you have
a difficult time relaxing? Are you a Type A personality (more
aggressive) or a Type B person (more naturally relaxed)?
You can evaluate whether you seem to be motivated by
inner stress — anxiety, worry, tension, in a rush, constantly
pushing. Do you let other people finish their sentences or
do you jump in before they do? Are you a person who is
quick to react? If you feel you are motivated by inner stress,
check this,

32
 Point five, blood cholesterol. If your diet is high in fat,
and your cholesterol is over 200, you should check number
four. If you eat a predominantly vegetarian diet, you may not
need to check that point.
Number six, high blood pressure. Average blood pressure
is 120/80. Has your doctor told you that you have high blood
pressure?
Number seven, overweight. Are you more than 10
pounds overweight? If you wonder here, strip to the waist,
stand sideways in front of a mirror. If there is quite a midriff
bulge, you’re probably more than 10 pounds too heavy.
Somebody said if you can pinch an inch, it’s too much.
Point eight, cigarette smoking. If you smoke, check box
number 8. Cigarette smoking has been directly linked to
increased heart disease.
Number nine, coffee drinking. Dr. Olgsby Paul has
pointed out that if you drink any more than three cups a day,
it may predispose you to a coronary heart attack. Of course,
even moderate amounts of coffee can cause irritability. For
heart disease, if you’re drinking more than three cups a day,
you should check number nine.
Number ten, insufficient sleep. Insufficient sleep is also
a contributor to coronary heart disease. If you get less than
six hours of sleep per night, check this box.
Now add up your score. How many boxes have you
checked? As few as two risk factors indicate the need of
dietary control. Three or four risk factors indicate a good
possibility of a heart attack, while over five necessitate
immediate attention. “Why,” you say, “I wish you wouldn't
have told me that. I felt quite good before I picked up this
book. Now I feel so anxious, I may have a heart attack right
here.”

33
 It is interesting to note that six of the ten risk factors
have some relationship to diet. Here is the good news. Look
down your list again. You can’t do anything if you are a
male; you can’t do anything about heredity. But you can do
something about the eight others. Let’s pause for a moment
to think about the heart attack risk factors which are in some
ways related to diet.
First, little physical activity might be related to our diet.
Often people are overweight, so they don’t want to exercise.
Inner stress. Many people have a high-sugar diet, and
one low in vitamin B. Therefore, their ability to manage the
daily stresses is diminished. In addition to exercise, diet can
help you in this area.
Elevated blood cholesterol is certainly related to diet.
High blood pressure may be related to diet, since excessive
salt in the diet contributes to it. Being overweight is definitely
related to diet. Often people gain weight because they eat
large amounts of food between meals.
Cigarette smoking may also be related to diet. Individuals
with a highly spiced diet will have a much more difficult time
giving up cigarette smoking. Coffee drinking, of course, is
diet-related. A significant number of these points have to do
with what one consumes.
The good news is that it is possible to do something
about eight of the above 10 risk factors. We can make
choices to change faulty lifestyle habit patterns into positive,
health-building ones.
You know, we are not simply enlarged protein
molecules! We're certainly not genetic animals that can’t
make moral choices. One of the key factors in any change
is a recognition that you can alter the course of your life. Let’s
recognize that we are not pre-programmed to failure; deep

34
within the fabric of our thinking, in the core of our being,
an all-loving Creator has given us the ability to make rational
choices. When we choose to bring our lifestyle practices into
harmony with the laws of our being, radical changes will
take place.
Let me give you some practical hints on how to control
cholesterol. Since dietary fat (amount and type) is directly
related to coronary heart disease, a blood cholesterol of over
250 mg presents four times the risk of a heart attack than one
less than 200 mg. The following practical steps will help
lower the blood cholesterol:
1. Change the type of fat consumed from animal to
vegetable.
2. Use nut milks, soy milk or skim milk. Limit the use
of whole milk and cheeses.
3. Use eggs sparingly.
4. Lower or eliminate flesh foods or meat products.
5. Limit the use of fried foods (such as potato chips,
french fries, those foods fried in heavy grease).
6. Control the intake of sugars in all forms (but
particularly be careful about white, brown, and
raw sugar).
7. Eat a wide variety of vegetables, fruits, nuts, and
whole grains.
These seven steps will help you reduce the risk of a
heart attack.

ao
Guide To the Basic Four Food Groups
U.S. News and World Report interviewed a number of
experts in nutrition and published their responses in an
article entitled “Experts’ Recipes for a Healthy Life,” January
20, 1986. Michael Jacobson, Executive Director for the
Center for Science in the Public Interest, stated: “The
consensus is that Americans should be eating less fat,
cholesterol, sodium (that is salt), and refined sugars and
eating more starch and dietary fiber. The best foods for you
are beans, grains, fresh fruits, vegetables, and low-fat dairy,
meat and poultry foods. The worst foods for you are hot
dogs, fatty steaks, cheeseburgers, fried foods, soda pop,
most pastries, and ice cream.” Although we personally
question the value of using any meat at all, we certainly
believe that if we choose from the first list, beans, grains,
fresh fruits and vegetables, and try to eliminate the last list,
we'll be doing much, much better.
Vegetarianism is not some out-moded, weird, strange,
bizarre, kooky, extreme, faddist diet! Walter Mertz, Director
of the Agriculture Department, Human Nutrition Research
Center, was right on target when he said, “The rule should
be — everything in balance.”
A balanced vegetarian diet includes a wide variety of
foods from the food groups listed below: It includes at least
two to three servings from the bread and cereal group
Gncluding varying types of milks). It includes three to four
daily servings of cooked or raw vegetables, three to four
servings of canned or fresh fruit, and two to three servings
of protein. This makes a minimum of 10 servings of food a
day, and a maximum of about 14. You certainly don’t have
to count the servings you eat. Concentrate on a wide variety

36
of wholesome, nutritious, raw or cooked fresh fruits, nuts,
grains, or vegetables.
Here is a sample of possible healthy food options for
a day.

Daily Guide for a Balanced Menu

Breakfast
1 serving whole grain cereal, cooked cereal
or other main dish
1 to 2 pieces of whole wheat toast
1 serving fresh fruit
1 serving cooked fruit (canned applesauce,
peaches, etc.)
1 serving milk or soy milk
Dinner
1 to 2 servings carbohydrate
1 to 2 servings cooked vegetables (beans, corm,
peas, etc.)
1 to 2 servings raw vegetables
(salads — tossed, cabbage, carrot)
1 to 2 servings protein
optional: bread
Supper
Soups and crackers — or
fruit and toast — or
sandwiches and fruit

of
 Remember that eighty percent of our food intake for the
day should come at our first two meals. With children in
school, and working, this may be a little bit difficult for many
families to achieve. Supper often becomes dinner, or the
evening meal. If this is true, it is best to eat your dinner or
supper, that larger meal, as early in the evening as possible.
Then get up and do a little exercise afterward to avoid the
additional calories being generated into fat. Exercise will
help to burn off those calories, and will be good for the
entire system. The later you’re eating the evening meal
without any exercise, the more difficult sleep will become.
We have found that mealtimes of 7:30 a.m, 12:30 p.m.
and 5:30 p.m. to be a good eating schedule. It gives your
system five hours before the next meal to assimilate and
digest your food. It also enables you to have adequate
exercise before retiring. If your food is digested before going
to sleep, your stomach will not have to labor all night.
As you look over this balanced guide for eating, you
will begin to recognize that our loving Creator has given us
an abundance of natural foods to sustain life and prolong
health. After creating the amazing variety of fruits, nuts,
grains, and vegetables, He declared: “Ye may freely eat.”
Genesis 2:16.
As you make wise selections from these basic four food
groups, you may eat until your heart is content. Food is
meant to be enjoyed. The healthier you eat, the more you'll
enjoy it, and the longer you will live to continue to enjoy it.
Please look at the chart on pages 39-42. This is a
cholesterol guide that will assist you in choosing low
cholesterol foods. The left column indicates the category of
food, the center column indicates foods recommended in
that category, and the right column describes foods to avoid.

38
Low-Cholesterol, Low-Fat, Low-Sugar Diet

Beverages Unsweetened Alcohol of all

(non-dairy) fruit and kinds. Coffee,
vegetable tea, and most
juices, cereal carbonated
beverages. beverages.

Any fresh, Highly

frozen, or dried | sweetened fruits
fruits or fruit and juices.
juices. Canned
fruits in fruit
juices.

Whole grain Most

breads: whole commercially
wheat, made white
rye, com, and breads, cookies,
breads made cakes, and
with a mixture pastries.
of flours.

oF
Cereals All cooked Dry cereals with
cereals and a high sugar
whole grain content.
products. Dry
cereals of
granola type.

A minimum of Butter and

all vegetable cream, lard,
oils; soft hydrogenated
sunflower or margarines and
com oil shortenings;
margarines; bacon and meat
homemade drippings; cream
mayonnaise; sauces and
peanut butter, gravies unless
olives. specially made
All nuts and with
seeds polyunsaturated
(pumpkin, fats; commercial
sesame, mayonnaise.
sunflower).

40
Type of Food Foods Foods to Avoid
Recommended

Meat substitutes Pork and pork

made of products, egg
vegetable yolk;
protein may be all shellfish;
used. Legumes poultry skin; all
such as beans, organ meats;
peas, lentils, and luncheon meat
garbanzos will products such
adequately as hot dogs and
substitute for sandwich meats;
meat. regular
hamburger; most
frozen or
packaged
dinners.

Meat-free
vegetable soups;
soups made
with soy, nut,
or skim milk;
lentil, bean, and
pea soups.

41
 Fresh fruits, Cakes, candies,
natural dried jams, jellies, ice
fruits such as cream, sodas,
raisins, dates, and shakes.
figs.

Vegetables Any fresh, Any buttered,

frozen, or creamed, or
canned (check fried Cunless in
for sugar). vegetable oil).

42
 of a Vegetarian Diet

This chapter is one of the most informative of the entire

book. We’ll explore the advantages of the vegetarian diet
and share with you recipes that will help you find your way
toward becoming a vegetarian. Don’t get nervous, we're not
going to take all of your meat away all at once! The
principles we’re going to share with you in this chapter will
enable you to cut all meat out of your diet if you want. That
choice, of course, is up to you. Not only will we share with
you the scientific facts of the advantages of a vegetarian diet,
but we'll also include a variety of healthful, nutritious, and
extremely tasty vegetarian dishes.
A growing number of Americans are either limiting the
amount of meat in their diet or discarding it altogether.
According to a recent survey, over twelve million people in
the United States claim they are vegetarians. The figures
have jumped by over 400% in the last twenty-five years.
Vegetarianism is steadily growing in popularity.
Contrary to popular belief, the word “vegetarian” is not
derived from the word “vegetable.” Many people think so,
but it’s just not true. The word “vegetarian” comes from the

43
latin word “vegus” which means “whole, sound, fresh,
lively.” As you adopt a vegetarian diet, you’re cooperating
with the very laws of your being.
Vegetarianism is a wholistic approach to health, focusing
on the physical, mental, and spiritual dimensions of life.
What you eat affects the quality of your blood. A poor quality
of food produces a corresponding poor quality of blood.
This poor quality of blood, of course, affects the brain,
resulting in brain functions that are not as clear. Consequently,
diet plays a significant role in attitude and disposition.
This information is designed not merely to give you
physical health, but to help you have a better, more joyful
outlook on life, and thus a deeper understanding of the
purpose of life. We were made to be in harmony with both
the laws of our physical being, and our Creator, the God
who made us. So the very word “vegetarian” means “whole.”
It has to do with wholistic health in its total aspect.
Some vegetarians exclude eating meat for moral reasons,
others for ethical reasons, but many for strictly health
reasons. Vegetarians don’t necessarily do all their shopping
at health food stores. Most shop at ordinary grocery stores
and just skip the meat.
Throughout history, many of the world’s brightest
minds and most creative personalities have been vegetarians.
George Bemard Shaw, the English playwright, could not
bring himself to “eat the flesh of dead carcasses.” Two of the
world’s longest living civilizations, the Hunzas in the
Himalayas, and the Otomai Indians of South America are
predominantly vegetarians. Some in these civilizations are
living to be 130 to 140 years old. In fact, the late Dr. Paul
Dudley White visited the Himalayas in northern Pakistan

44
some time ago. This famous heart specialist from Boston
examined Hunzas in their 90s and discovered that their veins
and arteries were similar to American men in their 30s.
According to the National Academy of Science’s National
Research Council, which publishes the Recommended
Daily Allowances for U.S. Food, “All but the most restricted
vegetarian diets are nutritionally safe.” This is certainly
confirmed by the studies of Dr. Paul Dudley White on the
Hunzas and other studies around the world. As long as
vegetarians eat a wide variety of fruits, nuts, grains, and
vegetables, they will normally receive adequate protein.
In this chapter, you will discover how to prepare
delicious low-cholesterol, vegetarian protein dishes. You
may have wondered, “Does the vegetarian diet provide
adequate protein? What advantages does a vegetarian diet
have over a meat diet? Is vegetable protein complete? Does
it really matter if a protein source is complete or not? How
much protein does one really need?” You will find the
answers to these questions.

Fundamental Facts About Protein

There are many misconceptions about protein today.
Some people think that if you don’t eat meat, you won't get
adequate protein.
Proteins are composed of amino acids. The body
manufactures amino acids from the foods we eat. Those
amino acids which cannot be produced by the body are
called essential amino acids. Of the 22 known amino acids,
nine cannot be produced by the body and must be present
in the food we eat. These essential amino acids are all

45
present in meat. In other words, meat is a complete source
of protein. The amino acids necessary for body growth and
development are present in meat. But these amino acids can
also be obtained from a variety of vegetable proteins eaten
in combination with grains and nuts. What we're really
saying is this: You can get adequate protein from meat or
you can get adequate protein from vegetarian products,
natural foods; that also contain the essential amino acids.
There are some basic facts to remember about proteins.
It is not the amino acid content of a single protein source that
is important but that of the entire daily menu. The body
cannot tell whether it is getting its protein source from meat,
or whether the essential amino acids are balanced in such
a way that it is getting them from two or three sources at the
same meal. If a diet has adequate calories and contains a
wide variety of fruits, grains, and vegetables, protein is
usually adequate.
Dr. Frederick Stare, Nutritionist and Professor at Harvard
University, stated in his study of protein foods, published in
the American Journal of Public Health. “As long as this
country has access to a plentiful supply of calories and a
variety of whole grain cereals and legumes, it is highly
unlikely that impairment of health from protein deficiency
will ever occur.” The danger, of course, is very strict, narrow,
restricted diets, such as the Zen-macrobiotic diet, which
ultimately proceeds through varying stages until one eats
only rice and water. This, of course, is very dangerous to
health. We’re not suggesting anything like this. We suggest
that you eat a wide variety of large quantities of fruits, nuts,
grains, and vegetables. Not at every meal, of course, but
throughout the day and the week!

46
 Complete vegetarian protein combinations include:
e all grains and legumes
@ all grains and milk products
@ all legumes and seeds
e milk products and either seeds or legumes
Examples might include: Rice-bean casserole, wheat
bread with baked beans, bean or pea curry on fice, corn
tortillas and beans, lentil soup with bread, cereal with milk,
cashew nut roast with bread, wheat-soy bread, and many
others.
Standard nutrition charts indicate a woman should
have between 44 and 50 grams of protein, a man 52 to 56
grams, and a child 23 to 35 grams per day. However, more
recent researchers feel that 56 grams of protein is nearly
twice the actual human need. Vegetarian protein in
combination is complete. Animal protein is also complete.
Then, you say, why be a vegetarian if both are complete
sources of protein? Vegetarians have a decreased risk of
heart attack, a decreased risk of cancer, a decreased risk of
communicable diseases such as salmonella, brucellosis, and
trichinosis. They have greater endurance. In the world in
which we live today, there is an economy of land use, and
the possibility of feeding the world’s starving masses is
much greater when people switch to vegetarianism.

Why Be a Vegetarian?
What advantages do vegetarians have? From a health
standpoint, is it worth it to markedly reduce your meat
intake and eventually cut it out altogether? Besides being
expensive, animal proteins have health liabilities because of

47
the high fat and disease contents attached to them. Each year
there are close to 600,000 deaths in the U.S. due to coronary
artery disease. This accounts for 55% of all deaths in
America. Heart disease is the number one killer in the US.
One important key in reducing heart attack deaths is
reducing the fat in the diet. As America has become more
health conscious and has reduced its fat intake in the last 15
years, deaths from heart disease have been reduced in the
United States by 15% to 20%. At last we’re heading in the
right direction! This reduction has a direct relationship with
the reduction of fat in our diets.
In Japan, Greece, and Italy where levels of blood
cholesterol are low compared with the average American
levels, the rate of heart disorders is lower than in the United
States.
John M. Chapman, of the UCLA School of Medicine,
states: “A cholesterol-lowering diet in older men has resulted
in significantly reducing heart attack death rates. In every
country where the fat consumption is high, heart attacks are
high. In those countries where fat consumption is low, heart
attack death rates are low.” If you look throughout the
United States at groups of people where fat consumption is
high, again the heart attack rate will be high. The “Framingham
Study” followed the health habits of thousands of American
men for more than a quarter of a century in Framingham,
Massachusetts. It indicated that those with high cholesterol
levels had a much higher possibility of a heart attack than
those with lower cholesterol levels. A vegetarian diet
markedly reduces the risk of heart disease.
In addition, the rate of cancer on a low-fat diet is
reduced. “There is overwhelming evidence that cancer is

48
related to the environment and diet is a factor, perhaps the
major environmental factor,” said D.M. Hegsted, Associate
Director for Research of Harvard University’s Research
Center.
British epidemiologist, Richard Doll, believes food is
number one in accounting for 35% of all tumors. Dr. Gio B.
Gori, Deputy Director of the National Institute, Division of
the Causes of Cancer, believes that 30% of cancer in women
and 40% of cancer in men are the result of a poor diet.
If you would like to reduce the risk of cancer, it would
be well to eliminate or greatly reduce Gin your diet):
@ all visible fats; animal products
@ excessive high sugar foods
e highly refined foods
A number of news joumals have recently published
studies entitled “The Cancer Prevention Diet.” This cancer
prevention diet includes whole grains — wheat, barley,
oats, rye; leafy green vegetables, carrots, potatoes, beets,
and corn; fresh fruits or dried fruits; nuts, including seeds
and beans. If we were to have two groups of food to
illustrate this point, we would have on the left side a diet
high in fat, animal products, sugar, and highly refined foods.
On the right side we would have a diet of whole grains, leafy
green vegetables, fresh and dried fruits, nuts, seeds, beans,
etc. The diet on the left side, the high-fat, high-sugar, highly
refined diet, would also be high in the risk of heart disease
and cancer. On the other hand, those foods which reduce
the risk of cancer also reduce the risk of heart disease.
One of the other real problems, of course, with a diet
that is high in meat is that there is an increased risk of animal-

49
to-man communicable diseases: salmonellosis, brucellosis,
and trichinosis. Of more than 200 communicable diseases of
animals, 100 are considered infectious to man and 80 are
transmitted naturally between vertebrate animals and man.
Commenting on salmonellosis, a bacterial disease which
causes vomiting, nausea, and diarrhea, the special issue of
Life and Health magazine, p. 16, stated: “As long as we use
animal products it is a losing battle.”
Reducing the risk of cancer, heart disease, and animal-
related diseases is in direct proportion to reducing the
amount of animal products we use in our diet.
Sometimes we're asked, “What about pesticides? Doesn’t
a vegetarian diet put us at risk because of the high pesticide
levels? What about the sprays on fruits and vegetables?’
There are some things to be concerned about, no doubt, in
pesticide levels. Yet there is something to keep in mind.
Meat contains concentrated pesticide levels. Meat contains
14 times more pesticides than vegetable foods (Kay S.
Nelson, M.P.H., paper entitled Vegetarianism, p. 1).
You may be wondering, “Can I eat anything today? Is
there any food that is absolutely safe, absolutely free from
contamination? The air we breathe, the water we drink, and
the food we eat are all somewhat tainted and polluted.” In
a sense, that’s true. What we’re attempting to do is to eat as
intelligently and healthfully as possible, reducing the risk of
heart disease, cancer, and a variety of other diseases. There
is no way to eliminate the risk altogether, but we can
significantly and markedly reduce it.
In fact, the only diet that was absolutely perfectly
healthy is the diet that God gave in the Garden of Eden. The
air was unpolluted then; the water, fruits, nuts, grains, and
vegetables were unpolluted then, too. That was the perfect

50
diet. Our goal is to get back as close as possible to the
original diet that our loving Creator gave to man. The closer
we stay to that Eden diet, the healthier we'll be. The One
who made us certainly knows and understands how to keep
our bodies in ideal health.

Truth About Vegetarians

Some people have the idea that a vegetarian diet leaves
a person weak, emaciated, and lacking vital energy. It’s
obvious that the ideal diet should not only reduce the risk
of disease but give us the greatest “go power” possible. We
want a diet that doesn’t leave us listless, lacking drive,
energy and vitality to accomplish the tasks of the day.
Per-Olaf Astrand, M.D., a Swedish physician, studied a
cross segment of the Swedish population to determine the
best diet for athletes. The Swedes are known for their
downhill and cross-country skiing. As a result, they need
athletes to have the greatest possibility for endurance. In the
study, athletes were given a bicycle endurance test to
discover their maximum exercise time. Initially they put the
group of athletes on a meat and protein diet, and discovered
that endurance for vigorious exercise was approximately 60
minutes. Then these athletes were put on a mixed fuel diet
(protein and carbohydrates). Their exercise time was
approximately 120 minutes. Then the diet was changed to
a vegetarian diet. To the researchers’ surprise, the athletes’
continuous exercise time rose to 180 minutes! The group on
the vegetarian diet lasted nearly three times longer than
those on the meat diet. This fact has been demonstrated
repeatedly. Since a vegetarian diet is easier to digest, and
more quickly assimilated into the bloodstream, the body is

51
less taxed. The result? Greater vitality, greater energy,
greater get-up-and-go. If you want to have that fervor for life
and health, the vegetarian diet is the one for you.
Many people are concemed about another aspect of
life — the high level of poverty in the world. Consider this.
Two thirds of all the human population do not have enough
to eat. Famine rages throughout Africa. A terrible situation
of hunger exists in parts of India, China and Pakistan.
With this in mind, we raise the questions, “How can we
balance the ecosystem and improve its use to feed the
teeming multitudes of the world’s population? Are we
squandering our resources? Are we destroying our planet?”
Let’s see.
1. An acre of land planted in soybeans can produce 10
times as much protein as animals grazing on the same
land.
2.A pound of beef costs four times as much to
produce as a pound of non-flesh protein.
3. According to one estimate, feed raised on one acre
of land and converted into beef will fill the protein
needs of a single person for 77 days. But soybeans
raised on the same acre can fill his needs for 6.1 years.
Isn't it wise for nations to shift their production from
animal products to soy protein and to vegetable products?
This improves the land, reduces disease, and increases the
possibility for health, life, and longevity. Vegetarianism is
really the way of the future for feeding the masses of the
world. Its difficult to transport cattle from one country to
another, but you can transport tons of grain and soybeans
quite easily. This is why many thinking people, like
yourselves, are leaning toward vegetarianism.

52
How To Become a Vegetarian
“Well,” you ask, “should I throw all my meat out at once?
Should I go home and take out my steaks and lamb and pork
chops and throw them away this minute?” Let me give you
some common-sense tips to becoming a vegetarian. We
certainly don’t want you to rush into something ill-informed,
or ill-prepared, that would upset your family. If you begin
taking away from your family, particularly your children, the
food they have become accustomed to eating, this will
produce extreme defensiveness! It may even produce
defensiveness in your spouse. How would you feel if people
started taking something away from you? Here are some
common sense principles that will help you to move toward
a vegetarian diet.
1.Cut “empty” calories (sugars and visible fats) at
least in half. Reduce the amount of butter that you
put on your bread; reduce the amount of sugar
you have for dessert. Rather than having ice cream
regularly, why not try some delicious fruit desserts?
2. Increase your intake of all four basic food groups.
“Beef up” your intake of fruits, nuts, grains, and
vegetables.
3. Experiment with a wide selection of vegetarian
protein dishes until you discover a few your family
really enjoys. Beginning on page 69, you will discover
that we’ve given a significant number of vegetarian
recipes. You'll have a dozen recipes there, and there
are many other vegetarian cookbooks that will be
able to give you additional recipes. We encourage
you to begin experimenting with those to find the
ones your family enjoys.

53
 4. Substitute these tasty, nutritious vegetarian dishes for
your normal meat dishes at least twice a week.
=) During a transition period, meat analogs from
companies like Worthington Foods, Morning Star
Farms, Cedar Lake Foods and others may be helpful.
You can find these products in health food stores
and in the frozen foods section in some markets.
These analogs are protein substitutes that have a
comparable taste to some meat products. Don't
expect them to taste exactly like meat; they won't
But you can appreciate them for the uniqueness of
their taste. There are vegetarian hot dogs, hamburgers,
steaks, chops — and they are excellent substitutes!
Our family uses them occasionally.
6. When making the change, begin by cutting out the
meat high in saturated fats such as pork, marbled
steaks, hamburgers, hot dogs, etc. Try to move into
your new diet using primarily fish and chicken.
Then, of course, remove them as well.
. Since lifestyle change is best achieved gradually,
give yourself a period of three to six months to make
the complete transition.
. Your taste buds will begin to adapt as you develop
a new taste for wholesome foods such as nut roasts,
peas, beans, lentils, barley, soya-protein and gluten
meat substitutes.
The vegetarian diet is not new. It isn’t some fad that has
just sprung up on the crest of last week’s health wave. The
vegetarian diet dates back to the Garden of Eden. It was
God’s original diet for the human race. This world needs a
little more of the Eden life! In Eden, human beings were

54
whole. They were physically healthy, they were mentally
happy, and they were in harmony with the God who made
them. They lived a life of inner peace, physical well-being,
and a closeness with our Creator. In the hectic pace of 20th
century living, the diet from nature’s pantry will strengthen
both our minds and bodies.
You will notice on the following page that we have
listed the protein content of several foods. So if you have
doubts about how much protein a particular food item has,
you may look it up on this very simple chart.

DD
 Protein Content of Common Foods

Whole Wheat Flour

White Flour
Brewer’s Yeast
Eggs
Milk :
Skim Milk
Soy Milk
Cottage Cheese
Soy Beans bd
N SONN
OD
Peanut Butter
Cooked Cereals
Navy & Lima Beans LBr
Bread
Nuts
Oatmeal
Collards
Lentils
Prunes
Frozen Peas
Chopped Nuts
Almonds
Cashews
Peanuts
Pecans
Walnuts |SS
ie
Worthington Foods
Dinner Entree
Protose
Sandwich Spread
Soy Beans/Sauce SHRSS
HSSHRY
SER™
NN
SN

Protein Requirements Daily: Men — 52 grams; Women — 44

grams; Ages 1-12 — 23 grams. The larger the frame, the more
protein required. Authorities differ as to daily requirement.

56
 The Truth About Sugar
Recently a group of dieticians published a pamphlet on
the harmful effects of excessive sugar consumption. They
began with this fascinating sentence: “Judging by the size of
America’s sugar bowl, it really ought to be a sweet world.”
Imagine the United States map as a great bowl of sugar, filled
up with Hershey Bars and peanut brittle and hard candy and
gum drops and jelly beans and ice cream and sugar of all
sorts. Someone has said, “Every day in America is sweeter
than the day before,” and it is! We’re eating more and more
sugar all the time. According to a survey by the US.
Department of Agriculture, Americans eat approximately
3,500,000 pounds of candy each year. That’s about 16 Ibs.
for every man, woman, and child in the country. This is only
the beginning of the story. America’s sweet tooth gets longer
each year. Our craving for sweets seems to be more intense
with each passing decade. Each American consumes
approximately 120 Ibs. of sugar per year. In the last 170
years, that increase in sugar has been remarkable.
In 1822 the average American ate two teaspoons of
sugar a day; in 1890 — 10 teaspoons per day; in 1905 — 20
teaspoons per day. By 1974 the average American ate 33
teaspoons per day. In the 1990s the average American will
eat approximately 40 teaspoons per day.

Di.
 What is this excessive amount of sugar doing to our
health, and where does this sugar come from? Let’s take a
look at the sugar consumption in our diet.

Where Is All This Sugar Coming From?

You’re probably thinking, “Says who? I’m not getting
that amount of sugar in my diet. Certainly I don’t eat 40
teaspoons of sugar a day... or 120 pounds a year!” Are you
aware of the fact that one piece of chewing gum has a half
teaspoon of sugar, a glazed donut — six teaspoons, three
scoops of ice cream — 12 teaspoons, a banana split — 24
teaspoons of sugar? Every piece of candy is 75% to 80%
sugar. Popular candy bars weighing just five ounces usually
contain 15 to 20 teaspoons of sugar. So the next time you
pick up that Hershey bar, begin to scoop out your sugar —
one, two, three, four, five, and count up to 20 teaspoons.
Most people aren’t aware of the large amounts of sugar
they are consuming because it is hidden in the foods they
eat. The common conception is: “Someone else must be
getting my share. Certainly I'm not eating that much sugar.”
A more careful analysis indicates that most of us are. Even
some foods promoted as “health foods” have large amounts
of sugar. Nature Valley “Fruit and Nut Granola” is 29% sugar,
while Country Morning “Breakfast Cereal” is 31% sugar.
Even General Mills “Raisin Bran” runs at 30.4% sugar. What
could be more healthy than something called “Apple Jacks”?
There is no problem with the apples! The problem is the
enormous amount of added sugar — 54%. Ouch! That
means that over half the dry contents in that bowl are sugar!
What is all this sugar doing to our bodies? How does it
affect us? Is excessive sugar consumption all that bad?

58
Health Hazards of a High-Sugar Diet
What are some of the health hazards of a high-sugar
diet? Is sugar something that is simply a quick energy food
with no harmful effects on the body? The Seventh-day
Adventist Dietetic Association, discussing sugar, said: “Highly
refined sugar contains no nutrients except sucrose which is
digested rapidly and the products are readily absorbed into
the system. The fast rate of absorption is the reason why
sugar has a reputation of being a quick energy food.” Many
people associate sugar with health, because it is a quick
source of energy.
There are several problems, however, with this quick
absorption of sucrose. Since carbohydrates require a number
of B-vitamins for the body to process them, and sugar
contains no B-vitamins, the body must draw on its reserves,
leaving the possibility of a vitamin B deficiency. High sugar
intake has also been associated with obesity, tooth decay,
heart disease, diabetes, infection, and irritability. Let’s examine
these five health-destroying effects of excessive sugar more
closely.
Obesity — The average American gets 20% of his/her
calories from the 120 lbs. of sugar he/she eats each year.
Many people find it easier to overeat refined, concentrated
foods. It’s hard to eat four apples, but not difficult to eat a
bag of potato chips or maybe two. It’s difficult to eat four
bananas, not hard to eat four candy bars. The more you
concentrate food, the more you sweeten food, the easier it
becomes to absorb excessive amounts of calories. Sugar
calories not used by the body are stored as fat. Since obesity
contributes to heart disease, sugar can be a major culprit.
If you want to cut down on your weight, cut down on
excessive sugars, particularly sugars that are eaten between

59
meals. We’re not suggesting that you cut out all desserts.
There are some wonderful healthy dessert recipes in this
book! But if you do eat dessert, if you eat pie or cake, be sure
to eat a moderate amount once, or at most, twice a week.
Eat it only after a meal, and never in between meals.
Tooth decay in children is promoted by excessive sugar
eating. This sugar is easily fermented by bacteria in the
mouth. Experimental animals on a high-sugar diet are
observed to have blocked fluid movement in the canals of
the teeth, causing rapid deterioration.
Due to the effect of World War II, Norway had a
significant reduction in its supply of sugar. This decrease in
sugar supply caused a reduction in sugar consumption
which continued from 1939 to 1945. During the war years,
a 70% reduction in tooth decay was noted.
You know, in Alaska an amazing 600% increase in tooth
decay was reported by Dr. TJ. Pyle, Dental Supervisor at a
school there, one year after the opening of the student snack
bar canteen in which 28,000 candy bars were sold. If you
want to increase your children’s tooth decay — and your
dental bills — increase the amount of sugar they eat.
Heart disease is a third health problem that is increased
by high levels of sugar in the diet. Although there are many
risk factors contributing to coronary artery disease, excessive
sugar consumption has been implicated as one possible risk
factor. There are many others — lack of exercise, smoking,
high stress levels, high blood pressure, obesity, and so forth.
But sugar consumption appears to be a contributing factor
to coronary heart disease, particularly when combined with
a high-fat diet.
Dr. Yudkin’s studies at the University of London found
that men who suffered heart attacks ate twice as much sugar

60
in their diet as other men. Investigators have discovered that
fat and sugar together tend to elevate fatty substances much
higher than either one alone. For example, when you go out
and eat a hamburger, french fries — both high in saturated
fats — and combine that with ice cream, which is also high
in fat and high in sugar, that becomes extremely detrimental
to the heart and bloodstream.

Body Chemistry and a High-Sugar Diet

Some people suffer from hypoglycemia or low blood
sugar. Many physicians are currently leaning toward the idea
that America’s excessive eating of sugar, especially between
meals, tends to cause the blood sugar levels to rapidly rise,
then fall quickly below the normal levels. The high of quick
energy is followed by a corresponding low of tiredness and
lethargy. This is true of all stimulants, and can contribute to
low blood sugar or hypoglycemia.
Probably one of the more significant studies that has
been done in the area of sugar and sugar consumption is in
regard to infection or susceptibility to disease. Have you
ever noticed that children often have more colds around the
holidays? Have you noticed as well that when you give kids
a diet high in sugar they may become more irritable? Why
is it that there is a greater susceptibility to disease and
irritability in children on a high-sugar diet? When there is
danger of infection, the white blood cells increase in
number in the blood stream. These soldiers of the body
destroy bacteria, the infection causing agent. But when the
blood sugar level goes up, they become sluggish and cannot
destroy as many bacteria.

61
 Loma Linda University has done some significant
research on sugar and its relationship to disease. The
researchers have discovered that there is a significant
temporary decrease in the ability of certain white blood
cells, the phagocytes, to destroy bacteria after a person eats
a large amount of sugar at one time.
Normal levels of white blood cell activity do not return
until five to six hours later. For example, if an individual has
eaten no sugar at all, the number of bacteria destroyed by
each white blood cell in 30 minutes is 14. If they have eaten,
for example, six teaspoons of sugar, the number of bacteria
destroyed is 10. If they've eaten 12 teaspoons, the number
of bacteria destroyed in 30 minutes is 5.5. If they’ve eaten 18
teaspoons of sugar, the number of bacteria destroyed in 30
minutes is one! It’s astounding to recognize that there is a
major reduction in the ability of the body to fight off disease.
[Notice the chart on the following page.]
This is why children who eat a lot of sweets are
particularly vulnerable to colds and infections. Their white
blood cell system, their phagocytes (cells that destroy
invading sickness), are reduced. So they miss school and do
more poorly in their grades. Consequently, they spend more
time at the doctor and have higher dentist bills. They also
become more irritable.
Sugars also appear to be habit forming — the more a
person eats, the more they want. This presents a problem
since sugar is replacing the more nutritious, balanced foods.
You see, excessive sugar and the lack of vitamin B
complex and certain minerals result in the incomplete
metabolism of sugar to carbon dioxide and cause pyruvic
acid buildup. When pyruvic acid builds up there is a
neutralization of vitamin B, resulting in irritability. For

62
 Effect of Sugar Intake on the Ability
of White Blood Cells (WBC)
to Destroy Bacteria
Teaspoons Number of Percentage
of sugar bacteria decrease
eaten at destroyed by in ability
one time each WBC to destroy
by an in 30 min. bacteria
average adult

example, little Johnny sits down to that great birthday meal

and quickly rushes through the pizza to get to the big-time
cake, eating two pieces with three scoops of ice cream. This
is why you can hardly control Johnny when the party is over.
His nerves are frayed. He’s anxious, tense, and uptight. Not
only is Johnny climbing the walls, but mom is climbing the
walls right along with him! If you’d like your children to
remain more calm, less irritable, less hypertensive, less high-
strung, reduce the amount of sugar in their diet.
What are some ways to do this?

How to Change a High-Sugar Diet

Let me give you some examples of a way you may be
able to replace artificial sweets with natural ones. Look at the
following chart: Rather than chocolate cake, why don’t you

63
try a carob cake. Carob is a natural food product and doesn’t
have the harmful effects that chocolate has. Chocolate has
theobromine in it, which serves as a stimulant similar to
caffeine. Carob cake would be much more healthful.
Rather than chocolate chip cookies, try some carob
chip cookies or applesauce cookies. Instead of glazed
donuts, how about whole wheat blueberry or raisin bagels?
Rather than soda pop, try some lovely fruit juices. Fruit juices
are particularly nice in the evening with a lighter fruit meal.
Rather than hard candy, which is 75% sugar, sample
some dried fruits. Rather than sweet pies, which contain
over 50% sugar, serve up frit pies — apple, blueberry,
strawberry pie. What about ice cream, which not only often
contains excessive amounts of sugar, but also excessive
amounts of fats and artificial preservatives and chemicals?
Instead, make your own homemade soy ice cream or fruit
sherbets. Make it a family affair, with the whole family
participating on a Saturday night, cranking up healthful,
delicious, and really nice-tasting ice cream.
What's the bottom line? Nutritional research continues
to produce evidence that the imbalance in the American diet
is causing an alarming increase in degenerative diseases.
Our sugar and fat consumption is far too high. It’s just killing
us! Dr. Rodger J. Williams, a biochemist, has spent thirty
years in research on the nutrition of a single cell. (He is the
discoverer of pantothenic acid, one of the B-vitamins, and
former president of the American Chemical Society.) He’s
looked at a single cell, and wondered, “How does it grow?
How does protein in the cell affect it? How do the nutrients
eaten by the body affect the life and growth of a cell?”
Dr. Williams observes: “Malnutrition — unbalanced or
inadequate nutrition — at the cellular level should be

64
thought of as a major cause of human disease. This seems
crystal clear to me.” This distinguished scientist says that if
there is inadequate nutrition, there will be destruction on the
cellular level. This destruction could, of course, predispose
us to heart disease or cancer. Dr. Williams makes a significant
point here.
Our body was designed to assimilate the nutrients from
a wide variety of wholesome foods. It wasn’t designed for
‘sunk foods” high in fat and sugar and refined artificially.
One of the reasons scores of children, youth, and adults are
so often hungry and constantly eating without being satisfied
is because of what some nutritionists call “hidden hunger”
— the body’s craving for wholesome foods. The more “junk
foods” a person eats, the more their body cries out for
nutritious foods. There is something missing inside. There’s
a craving for wheat bread, fruits, nuts, grains, and vegetables.
Some of our suggested lentil and bean dishes would satisfy
that craving! There is a desire inside the body for fresh fruits
and vegetables, and a desire for healthy desserts.
Have you ever noticed that if you’re eating, and you’re
a little full, but you then eat a sugar dessert, you still seem
to have a hidden hunger that’s not satisfied? This is because
artificial sweeteners such as sugar stimulate the body to
require more food. This contributes to obesity because the
“hidden hunger” of the body hasn’t been satisfied. As you
feed your family wholesome, nutritious meals, they will be
truly satisfied. The constant nibbling to fill up that hole will
be replaced with a sense of satisfied wholeness. Your family
will anticipate meals, enjoy them, and reap the benefits of
good health.

65
 The ancient Scriptures declare: “Beloved, above all
things, I pray that you would prosper and be in health as
your soul prospers.” 3 John 2. In our last chapter, we talked
about “hidden hunger,” that desire of the body to be
nourished by wholesome foods. But there is another form
of “hidden hunger.” One noted psychiatrist affirmed, “Man
acts better, lives better, does better and responds better if he
believes in God.” He pointed out that there is an emptiness
in every heart. Every human being has it — a hunger for
God. There is a God-shaped vacuum within each of our
hearts that only our Creator can satisfy. Humans are physical,
mental, and spiritual beings. Health consists of total well-
being. It is physical well-being, mental alertness, and
spiritual harmony or peace.
Our wish for you is a life of abundant physical health,
filled with zest, vitality, and energy. We wish you a life of
mental joy, inner peace, and happy relationships with those
around you. The greatest desire for you is a spiritual
Openness with the God who created you and longs to be
your Best Friend. Maybe there are things in your life that
aren’t satisfying to you. Maybe there’s an empty longing
inside. I suggest that you not only prepare healthful recipes,
but on your knees, you ask this God to be your Friend.

66
 Enjoy the following recipes and guidelines, and reap
the benefits of good health!

Ten Steps to Successful Breadmaking

IL. Recipe
A. Choose a simple, basic recipe.
B. If you are a beginner in breadmaking, it would be
helpful to use soy, gluten, or unbleached white flour
with the whole wheat flour.
Yeast
A. Kinds of yeast:
1. dry yeast — added directly to dry flour.
2. dry active yeast — softened in warm water (110%.
3. compressed or fresh yeast — softened in
lukewarm water (85°).
B. Factors that retard yeast:
1. Salt and fat retard the growth of the yeast and
should not be added to a yeast mixture until it has
grown very active by feeding on sugar and starch.
2. Too much sugar added directly to the yeast may
somewhat retard the action.
3. Dry active yeast that is too old will retard growth.
Mixing
A. Mix ingredients — water, sweetening, salt, and oil. Add
different kinds of flours to change the kind of bread.
B. Develop the gluten of the wheat flour in the batter by
beating thoroughly, then add other kinds of flour.
C. Bread of fine texture and good flavor is partly the result
of thorough kneading after all the ingredients have been
combined.
D. Other ingredients in addition to the flour, like raisins,
apricots, caraway seeds, etc., should be added to the
basic ingredients while they are still a liquid. Then
enough flour is added to obtain a stiff dough.
Kneading
A. All the flour necessary to keep dough from sticking to
your hands should be added at the time of kneading.
(A poor job of kneading dough before the first rising
cannot be remedied.)

67
B. A good way to knead is to lift the dough with fingers,
fold it over and push down with the heel of the hand.
Do this over and over until you have a smooth ball.
Rising
A. Place dough in oiled bowl. Cover to prevent forming
crust.
B. Let rise in warm place (not hot) until double in size
(about 11% hours).
reat Loaves
Punch down, divide and form into balls.
5 Use approximately 1 to 11/4 pounds of dough to each
loaf.
C. The loaf will take the shape of the pan so don’t fill pans
too full or bread will spill over the sides causing
cracked, over-browned crusts.
D. Form into loaves and place in bread pan.
Rising in Bread Pans
A. Let rise 45 minutes to 1 hour before baking.
B. When bread is doubled in bulk and ready to bake,
dough will retain a dent when pressed lightly.
C. Over-raised bread can fall when it hits the extreme heat,
so it is better to bake a little “under” raised than “over”
raised.
Baking
ia Bake in moderate oven 350° F.
B. Bake until thoroughly done — approximately 40 to 45
minutes.
C. Loaves should be golden brown on all sides.
D. Bread should slip out of the pan easily if baked
properly.
Cooling
A. Leave uncovered on racks.
B. Cool thoroughly before putting into bags.
ne
Homemade bread will keep approximately one week
stored in bread box.
B. Bread freezes well. Make several different kinds and
freeze.

68
 [When using the following recipes, persons on a low-
fat diet may choose to reduce or eliminate fats.]

BREAD RECIPES
100% WHOLE WHEAT BREAD
2 packages active dry yeast
1/4 Cup warm water
2'/2 cups hot water
174 to 1/2 cup honey
Leb ysalt
174 cup oil
1 cup wheat germ
7 cups whole wheat flour

SOFTEN active dry yeast in 1/4 cup warm water.

COMBINE hot water, honey, salt, and oil in another
bowl.
STIR in wheat germ.
ADD 4 cups whole wheat flour to make a moderately
stiff dough.
ADD softened yeast mixture to dough.
ADD remaining flour.
TURN OUT on a lightly floured surface.
KNEAD until smooth and satiny.
SHAPE dough into a ball.
PLACE in lightly greased bowl.
COVER and let rise in a warm place until double
(about 11/2 hours).

69
PUNCH down.
CUT into 2 portions (about 11/4 to 11/2 lbs. each).
SHAPE each into smooth ball:
SHAPE into loaves.
LET RISE until double (about 1 hour).
BAKE 30-35 minutes at 350° F.

ee

DANISH SWEET ROLLS

2 packages active dry yeast

1/4 cup warm water
2'/2 cups water
1/. cup brown sugar
1 T. salt
1/4 cup oil
1 cup oatmeal
1/2 cup wheat germ
3 cups whole wheat flour
4 cups unbleached white flour

SOFTEN active yeast in 1/4 cup warm water.

MIX ingredients together. (Follow same instructions as
Whole Wheat Bread for making bread dough.)
LET rise;
PUNCH down after first rising of about 11/2 hours.
ROLL OUT in 3 sections.
BRUSH dough with 2 T. melted butter.
SPRINKLE on 2 T. brown sugar.

70
COMBINE 1/3 cup raisins and nuts.
SPREAD on dough.
ROLL as for jelly roll.
SHAPE in ring.
PLACE on baking dish.
CUT almost to center.
COVER and let rise about 50 minutes.
BAKE at 350° F. for about 25-30 minutes.

BREAKFAST RECIPES
GRANOLA
7 cups oatmeal
1 cup wheat germ
1 cup coconut (finely ground)
1 1/2 t. salt
1 cup slivered almonds or chopped
pecans, etc.
174 to 1/2 cup oil
1/2 cup warm water
1/4 to 1/2 cup honey
1 t. vanilla

MIX above dry ingredients together in large pan.

ADD liquid to dry ingredients.
MIX thoroughly.
PUT in large shallow pans.
BAKE at 225° F. until golden brown and crisp
(about 2 to 21/2 hours) or bake slowly at 170° F.
for 6-7 hours.

Gl
SERVE with fruit, if desired. Fresh peaches, strawberries,
or fruit puree are especially delicious.

LLL
an Ee

BAKED OATMEAL

4 cups water
1 t salt
3 cups oats
1/2 cup coconut
1/4 cup chopped dates
2 T. oil (optional)

BOIL water and salt.

MIX remaining ingredients.
ADD water all at once.
BAKE in shallow dish at 375° F. for 30-40 minutes.

APRICOT JAM
2 cups dried apricots
Unsweetened pineapple juice

SOAK dried apricots in unsweetened pineapple juice

until soft.
ADD enough juice to cover apricots.
BLEND into a jam.

72
APPLE CRISP
6 to 8 large apples, peeled and sliced
2 cups unsweetened pineapple juice
2-3 T. cornstarch

2 cups rolled oats

1 cup whole wheat flour
1/4 cup wheat germ
1/s cup nuts
1/4 cup brown sugar
1/4 t, salt |
1 t vanilla
1/2 cup oil
1/4 cup water

PLACE peeled and sliced apples in bottom of Pyrex

baking dish.
THICKEN unsweetened pineapple juice with comstarch.
POUR this mixture over apples.
MIX remaining ingredients thoroughly in a bowl.
SPREAD over sliced apples in shallow pan.
BAKE until golden brown in moderate oven
(350° F.) approximately 30 minutes.

Variations: Use this topping on other fresh fruit and berries, or on

thickened peaches or other canned fruit

i)
CASHEW
NUT LOAF
1 cup onion, chopped
11/2 cups celery, chopped
2 cans mushroom soup
2 cans water
2 envelopes George Washington
Broth*
1’/2 cups cashews
2 cans (5 oz.) Chinese noodles

MIX all ingredients together.

PLACE in casserole dish.
BAKE at 350° F. for about 1 hour.
*Buy in health food store or substitute a seasoning
broth.

VEGETABLE POT PIE

2 cups potatoes, diced small

11/2 cups carrots, diced small
1/72 small onion, chopped
1 package frozen peas
1 cup gluten or textured vegetable
protein
Cream Sauce:
2 T. flour 2 cups soy milk
2 T. oil 2 t. vegetable stock

74
STEAM potatoes, carrots, onion, until tender.
ADD vegetable protein and peas.
MIX lightly.
PLACE this mixture in casserole dish.
COMBINE Cream Sauce ingredients.
COOK together on low to medium heat, stirring
constantly until thickened.
POUR over vegetables in casserole dish.
COVER with pie crust.
BAKE in hot oven, 425-450° F. for 20 minutes or until
nicely browned.

Pe GN a Ce a

WHEAT GERM PATTIES

11/2 cups wheat germ

1 cup uncooked oatmeal
1/2 cup chopped nuts
4 t. soy sauce
1/2 t. salt
17/4 t. sage
1 clove garlic or 1 t. garlic powder
1 medium onion, minced
1 cup soy milk

MIX well.
FORM into patties.
BROWN both sides in oil.
PLACE in baking dish.
COVER with mushroom soup or tomato sauce.
BAKE at 350° F. for 10 to 15 minutes.

75
CHOW MEIN
2 T. oil
2 cups peeled onion, sliced
1 cup sliced gluten

2 cups celery, sliced

1 greem pepper, sliced
1 can water chestnuts, drained, sliced
or '/2 cup raw cashew nuts
1 can bean sprouts, drained
1 or 2 T. soy sauce or Bragg Liquid
Aminos*
1 cup water
2 T. cornstarch

SAUTE onions, and gluten in oil.

ADD and COOK remaining ingredients quickly, stirring
constantly.
THICKEN with comstarch mixed with a little water.
SERVE over rice.

*Buy in health food store. This is an unfermented soy

sauce with no added salt.

76
GLUTEN AND GLUTEN BROTH
Gluten:
8 cups whole wheat flour
4 cups water

Broth:
2 qts. water
1 onion, diced
fel Vevex
1/2 t. garlic powder
1/3 ¢. SOY sauce .
2 T. oil (optional)

MIX flour and water.

KNEAD thoroughly.
COVER dough entirely with water.
LET SOAK for at least 1 hour.
WASH or rinse thoroughly, keeping the dough together.
CONTINUE working the dough in water until you have a
tough elastic lump which is mainly gluten, the
protein of the wheat.
SLICE gluten into steak-like pieces and add to boiling
broth.
SIMMER until most of liquid is gone.

Remaining broth may be thickened into a gravy and

served over gluten steaks. Gluten may be breaded and
baked, or browned in skillet.

77
LENTIL STEW
1/2 cup celery, chopped .
1 onion, chopped
1 cup carrots, sliced
2 cups potatoes, diced
1 cup dry lentils
1t. salt -
2 T. parsley
1 qt. water
1 can tomatoes (1 lb., 12 0z.),
chopped
1/4 t. thyme

PLACE all ingredients (except tomatoes) in saucepan.

COOK on low heat for about 1 hour.
ADD tomatoes to cook last 15 minutes.

(Ea SS EAE SASS A

OATBURGERS

4'/2 cups water

1/2 cup soy sauce
4'/2 cups oats
1 onion, chopped
1 t. garlic powder
1/4 cup Brewers yeast
2 T. oil

BRING water, soy sauce, and seasoning to a boil.

TURN DOWN heat.

78
ADD onion and oats.
FORM into patties.
BAKE until nicely browned at 350° F. for about
45 minutes.
TURN after 20 minutes.

DESSERT RECIPES |
DATE LAYER BARS
1/2 cups margarine
1/2 cup brown sugar
11/2 cups unbleached white flour
1 t. salt
11/2 cups quick-cooking rolled oats
1 T. wheat germ
1/2 cup nuts
LT. water
1 recipe date filling (see below)

Filling:
2 cups pitted dates
2 cups water

CREAM together margarine and sugar.

STIR dry ingredients into creamed mixture.
ADD water and MIX until crumbly.
FIRMLY PAT one-half of the mixture into greased baking
dish.
SPREAD with date filling.

We
TOP with remaining crumbs.
PAT smooth.
BAKE at 350° F. for about 30 minutes.

Date Filling:
COMBINE ingredients in saucepan.
COVER.
COOK, stirring often until consistency of jam.
ADD more water as needed.

LL Le SS SN ES ETD

APPLESAUCE COOKIES

/2 Cup honey or brown sugar

172 cup oil
1 cup applesauce
1/2 cup chopped nuts
1/2 t. salt
1 t. vanilla
4 cups quick oats

BEAT oil and sugar together until well blended.

ADD remaining ingredients.
MIX well.
DROP from teaspoon onto oiled cookie sheet.
BAKE at 325° F. for 20 to 25 minutes, or until nicely
browned.
LET COOL before removing from cookie sheet.

80
CARROT PIE
1 cup dates
2'/2 T. cornstarch
3/4 t. salt
3 T. soy flour
1 t vanilla
3°T, oil
1°/4 cups cooked carrots*
11/2 cups soy milk

WHIZ all ingredients in blender.

POUR into pie plate that has been lined with crust.
BAKE at 350° F. until set, about 35 minutes.
TOP with Soy Cream or whipped cream topping.

*Pumpkin or squash may be used in place or carrots.

DRIED FRUIT CANDY

2 cups dried apricots, ground

1 cup dates, ground
1 cup raisins, ground
1/2 cup nuts, crushed

MIX the above ingredients together.

FORM into small balls.
ROLL in 1/2 cup crushed nuts.

81
FRUIT DRINK RECIPES
FRUIT PUNCH ;

5 cups unsweetened pineapple

juice, chilled
1 qt. apple juice, chilled
1 package (10 oz.) frozen
strawberries, partially thawed
1 qt. sparkling mineral water
Fresh strawberry slices
Fresh lime slices

COMBINE pineapple and apple juices in punch bowl.

BLEND strawberries, undrained, in blender.
MIX into pineapple/apple juice.
POUR in mineral water just before serving.
GARNISH with strawberry and lime slices.

ORANGE BANANA DRINK

3 cups unsweetened pineapple juice

3 large bananas
2 (12 oz.) cans frozen orange juice
1 (12 oz.) can frozen lemonade

BLEND bananas with pineapple juice.

MIX with orange juice and lemonade, adding the amount
of water called for in frozen juices.

82
Surviving Emotional Stress in the 90s
Imagine it’s a beautiful starry night under the trees of
the Sequoia National Park. You've just settled down for the
night when you hear a rumbling outside your tent. Pretty
soon your tent begins to shake. The tent pole falls, and
rummaging around in the darkness, you sense that you're
being attacked by a bear.
What happens in the body when a stressful situation
like this occurs? The brain quickly recognizes an emergency
and gives orders to the body to react in a manner appropriate
to the seriousness of the situation. The “fight or flight”
mechanism goes into motion. The brain arouses the
sympathetic nervous system which deals with stress, and
this system triggers the release of two hormones by the
adrenal glands that let the body cells know the intensity of
the stress. The pupils widen to enable you to see more. The
blood vessels contract to allow for maximum efficiency. The
heart beats faster, putting out more blood with each beat,
which helps the muscles to work more strenuously. The
diameter of the coronary arteries increases, allowing more
room for the passage of the greater quantity of blood
required by your heart.

83
 The lungs react, too. The tiny air pipes of the lungs
open wider. The rate and depth of breathing increase to
allow more oxygen to be passed into the blood stream. The
muscles receive more fuel and oxygen as the blood vessels
within the muscles open wider.
Your state of mind has completely changed the
physiological processes within your body. If a bear is
chasing you; this is appropriate, especially if you are
running for your life! But what if you feel like bears are
chasing you all the time? What then happens to your body?
What if you have nowhere to run and you feel the same level
of stress? Let’s see what effect positive and negative emotions
have, and particularly the effect of stress as it relates to
human physiology.
In the following pages you will learn what stress is and
what it can do, but more importantly, you will learn how to
manage it through the power of God’s love. We trust that
you will discover the joy of God’s guidance and provision
for your every need.
A government report reveals a new class of drug addicts
in the United States — some 20 million women who suffer
from dependency on pills and alcohol. In fact, Americans as
a whole purchased more than 475 million dollars’ worth of
depressants or sedatives last year.
Why do thousands of Americans need daily doses of
chemicals as a crutch? Why all the pill-popping and alcohol
abuse at this particular point in time?
After discussing rising inflation, the growing lack of
confidence in large government, and the average person’s
feeling of helplessness in controlling his own life, the editor
of Ambassador, a Trans-World Airlines magazine, describes
the problem this way: “It is in this bleak soil that the seeds

84
of frustration and uncertainty have been planted, that the
seeds of tension and discontent are growing. The hills are
alive with the sound, not of music, but of split-level tempers
and gripes from the ghettos. This widespread feeling that the
quality of life isn’t what it used to be a few years ago — and
will never be again — has caused people to feel put upon,
insecure, stressful, and emotionally unsure of themselves.”
Obviously, the key to this matter of stress is in the way
we think and approach the problems and challenges of life.
Sedatives or depressants are designed to affect one’s forebrain,
one’s thinking. A staff member at the Mayo Clinic is reported
to have said, “We can deal with 25% of the people who come
to us by the physical instrument of science; 75% we don’t
know what to do with, for they are passing on the sickness
of their minds and their souls to their bodies.”
A contributing factor of coronary heart disease is
emotional stress. It is also a leading cause of stomach ulcers,
tension headaches, rheumatoid arthritis, and various skin
disorders.
Thinking influences bodily health. The mind and body
function as a unit. Whatever affects thinking processes
ultimately affects the body. Whatever affects the body (lack
of sleep, overeating) eventually affects thinking. Hidden
feelings may produce physical symptoms. The anxiety of the
first day in a new school may cause a student to get sick to
the point of vomiting. Business executives have been
known to have a headache or possibly an attack of diarrhea
before a speech. Performers or athletes may be so stressed
that they lose their concentration and may not be able to do
what they do normally without any problem in practice.
William C. Menninger, a noted authority in the field of
mental health, stated it succintly: “The organs of the body

85
are just as much a part of the personality as is the mind.
These organs are often used like mirrors, to reflect our
feelings, like fear or anger.” Unbottled Poison, p. 5.
The heart, the stomach, the liver and kidneys, are all
“reflectors.” They mirror our inner thoughts and feelings.
The heart of the issue, then, is this: Our relationship to life’s
experiences must change if we are going to survive in the
90s.
Positive reactions to life’s experiences produce positive
chemical byproducts, while negative reactions to life’s
experiences produce negative byproducts.
In the best-seller book, The Ministry of Healing, p. 241,
by Ellen G. White, she states: “Grief, anxiety, discontent,
remorse, guilt, distrust, all tend to break down the life forces
and to invite decay and death.” No wonder Solomon said,
“As... [a man] thinketh in his heart, so is he.” Proverbs 23:7.
The circumstances of life or “stressors” do not in
themselves produce stress. It's our reaction or relationship
and attitude to them that produces tension. Thus, if we are
going to have an effective strategy for stress control, it is
imperative to develop positive emotions such as “gratitude,
rejoicing, benevolence, trust [faith]... — these are health’s
greatest safeguard.” Jbid., p. 281.

An Effective Strategy For Stress Control

Being thankful is the first step. We will be happier
and healthier and help make the world a better place to live
in if we cultivate the habit of just being grateful and saying
thank you. “Nothing tends more to promote health of body
and of soul than does a spirit of gratitude and praise.” Ibid.,
p. 251.

86
 There is a little song we sing from time to time in our
home before meals. It goes like this:
“There is so much for which to be thankful,
There are gifts so abundant each day,
So we thank Thee, dear Lord, for Thy mercies,
Which attend us along life’s way.”
Develop an attitude of thankfulness, and it will go a
long way toward reducing stress and keeping you well. We
can learn to develop this thankful attitude when misfortune
comes as well as when things run smoothly.
One day many years ago an English preacher traveling
to a neighboring town on horseback was robbed. That
evening, he made this entry in his joumal:
“I was robbed today, yet I am thankful,
I am thankful first that, although they took all
I had, they really didn’t take much.
I am thankful that, although they took my purse
they did not take my life.
Lastly, I am thankful that it was I who was robbed
and not I who robbed!”
Learn to give thanks continually. The sacred Scriptures
give us this divine prescription: “In every thing give thanks:
for this is the will of God in Christ Jesus concerning you.” 1
Thessalonians 5:18.
The second step in our strategy for stress control
is the ability to rejoice. It is a first cousin to thanksgiving.
I’m not referring to a superficial giddiness, but to a deep,
abiding happiness that is manifest continually in an attitude
of rejoicing. Some time ago in Reader's Digest there appeared
an article by Blake Clark on longevity. Mr. Clark interviewed

87
a number of America’s centenarians. In all of his interviews
he found a common denominator: “Perhaps the key
characteristic shared by most centenarians is a cheerful
disposition, a feeling that things will work out for the best.
.. Can serenity strengthen a cell, or tranquility erase a
wrinkle? Who knows? But our centenarians, through their
lives, tell us that songs and laughter somehow lubricate the
biological clock and keep it running longer. Happiness, it
appears, is the best preventive medicine.” February, 1976,
p. 132. Learn to smile, for as the wise man so aptly put it, “A
merry heart doeth good like a medicine.” Proverbs 17:22.
The third on the great quartet of positive emotions
is benevolence. We improve our own health and the health
of others when we practice simple kindness. If each of us
were a little more thoughtful, a bit kinder, and more
courteous each day to those at home, to those with whom
we labor, and to those we meet, how much easier it would
be to live in this stressful age.
Unselfishness is health-giving, while selfishness destroys
health. Benevolence stimulates the life forces. Doing good
for another benefits the doer more than the receiver. Ellen
G. White wrote: “Good deeds are twice a blessing, benefiting
both the giver and the receiver of the kindness. The
consciousness of right-doing is one of the best medicines for
diseased bodies and minds. When the mind is free and
happy from a sense of duty well done and the satisfaction
of giving happiness to others, the cheering, uplifting influence
brings new life to the whole being.” The Ministry of Healing,
D257.
A few years ago, several medical researchers were
studying the effect of the shocks of life on the central
nervous system. They took one lamb and placed it in its pen

88
alone. They hooked up electric shock devices around the
pen. As the lamb wandered to one side of the pen, the
researchers threw a switch and the lamb was shocked.
Immediately it twitched and scampered to another part of
the pen. Soon the researcher shocked the lamb again. Again
he ran.
As the research continued, the scientists discovered
that the lamb would never retum to a place where previously
he had been shocked. After a series of shocks, the little lamb
stood in the center of his pen quivering. He had no place to
run, nowhere to go. The shocks were everywhere. Completely
overcome emotionally, filled with anxiety and stress, his
nerves gave way.
The researchers then took this lamb’s twin and placed
it in a pen. This time, they put the lamb’s mother in with him.
Presently, they shocked him. Again the lamb ran, but this
time he ran to his mother and snuggled up to her closely.
Evidently she reassured him, because he left her side to
begin eating again. The researchers threw the switch again,
and once again the lamb ran to his mother. Reassuringly, she
consoled him again. The researchers then noted a remarkable
difference in the two lambs. The second lamb had no fear
of retuming to the spot where he received the shock. To the
utter amazement of the researchers, future shocks no longer
disturbed him. He showed none of the symptoms of
nervousness, stress, or anxiety that his twin showed under
the same circumstances. What made this remarkable
difference? He had the assurance of someone to flee to in
stress. He had confidence and power in someone outside of
himself to cope with the stress.
Everyone needs to have such confidence. Even Julia
Huxley, the infidel philosopher, admits, “Man does better if

89
he believes as if God is there.” There is a deep need within
the human heart for someone in whom to place confidence,
someone to whom one can go in trouble, someone who will
offer reassurance in the stresses and strains of life.
The One who made us loves us and desires to soothe
our frayed nerves, ease our restless longings, and calm our
anxieties. Because He made us, we matter to Him. Long ago
Jesus gave this beautiful invitation, “Come unto me, all ye
that labor and are heavy laden, and I will give you rest. Take
my yoke upon you, and learn of me... .: and ye shall find
rest unto your souls.” Matthew 11:28, 29. True rest is found
in a loving trust relationship with our Creator. Down
through the centuries of time Christ’s gentle invitation
remains the same, “Come unto me, . . . I will give you rest.”
Learn by personal experience the rewards and
satisfactions of claiming the promises of God. The following
are examples of promises to be claimed in times of:
a. anxiety — Matthew 6:31-34
b. fear — Psalm 23; Psalm 91; Psalm 43:1, 2
c. indecision — James 1:5-7; Jeremiah 33:3
d. restlessness — John 14:27; Psalm 119:165;
Philippians 4:6, 7
e. sleeplessness — Psalm 4:8
f. guilt — 1 John 1:9
g. loneliness — Matthew 28:20; Isaiah 49:15, 16
h. misfortune — Malachi 3:10, 11; Psalm 46:1
i. depression — Jeremiah 31:13; Psalm 126:5, 6
j. sickness — James 5:14, 15
k. discouragement — Psalm 27:14

90
Eight Secrets To a Full, Happy Life Into the
21st Century
We couldn’t close this book without revealing to you
what are perhaps the most effective and powerful secrets in
living a healthy, happy and fulfilled life. The simplicity may
astonish you, yet the centuries and now science have
proven their undeniable value. Follow these eight simple
laws of health and harvest the marvelous benefits.

Eight Secrets to Better Health

. Eat a well-balanced natural diet.

. Strive to exercise daily. (Consult your
physician for details.)
. Use plenty of pure water (drink six to
eight glasses per day). Bathe daily.
. Soak up some sunlight every day.
. Be temperate in your lifestyle, in what
you eat and drink. Avoid unhealthy
items such as alcohol, tobacco and
drugs.
. Breathe plenty of pure air daily.
. Be sure to get proper rest (eight hours
on the average per day).
. Be thankful and trust in God who
made you and loves to care for you.

91
You Are Invited To Join Us!
If you would like to continue to grow in your quest for
healthful living, please write to us about our new seminar,
Natural Lifestyle Cooking, and we'll let you know how
you may participate in this unique, internationally known
seminar. Write to:
It Is Written
P.O. Box 0
Thousand Oaks, CA 91360

92
 ark and Ernestine Finley have
specialized, for the past 20 years, in
“providing practical answers to the
éoiiples questions of everyday living. Millions of
people in dozens of countries around the world
have listened in person, by radio, or on television, to
_ the wholesome lifestyle principles presented by this
remarkable husband.and wife team. As Speaker of
idets internationally known television program, Jt Is
Written, Mark Finley is now accessible to millions of
households every week, helping people discover a
new, more fulfilling lifestyle. :
In the exciting moments you spend reading
Lifestyle 2000, you will be poised on the verge of an
experience that-could forever change your life: You
will discover scientifically proven methods of
developing a successful natural lifestyle now
1 and—
Telcom toCouya Kime eliblara
Health is not a matter
fo) elst-Velecramob are)g
“choice.
May the words and
principles found in this
book be a source of.
inspiration and strength
~ to you and your loved .
ones as. you apply them
in your life. You are Mark and Emestine Finley
making the right choice. . Authors

greets : : Pe
ISBN~1-882846-00-1